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First off, this article shouldn’t be construed as medical advice and be sure to consult a physician about any concerns.
An exercise-related injury can sideline you for months depending on the extent of it. The absolute worst thing you can do is to prematurely restart your normal workout routine before being cleared by your doctor. The risk of hurting yourself worse is great because your body hasn’t fully healed.
Even if you’re eager to get back into the gym, it pays to be patient. There are ways to promote faster healing but you’ll need to be very diligent about the actions you take starting today. That way, you don’t experience setbacks that prevent you from working out even longer than you first were told by your physician that you couldn’t.
The Most Common Injuries People Get While Exercising
When it comes to exercise-related injuries, some are very common. In fact, you may have experienced one or more of these issues in the past. Knowing how to prevent injuries is well worth your time because it keeps you from needing to know how to recover from an injury.
Here are some problems people have experienced while exercising and lifting weights:
- Back and Shoulder Strains
- Torn Ligaments
- Runner’s Knee
- Tendinitis in the Achilles
Each injury requires different treatment options. Some are severe enough to require surgery. It’s very important to address the problem right away, too, so it doesn’t worsen.
Your Road to Recovery
Each person heals differently. With that being said, there are things you can do in your life to promote rapid healing. Teaming up with your physician and coming up with a plan of action that gets you back into the gym by a certain date is ideal.
Here is how to quickly and safely recover from an exercise-related injury:
- Don’t go to the gym immediately after an injury. This is a big no-no. If the doctor tells you that it will take six weeks to heal, follow their medical advice. They’ve seen it too many times before in the past where someone doesn’t follow their orders and suffers a far greater injury than their original one.
- Do see a physical trainer and do the exercises they recommend. Strength training is a crucial part of the healing process. You must recondition the muscles that were strained or torn and operated on. That way, they won’t be weak and susceptible to future injuries. Follow their advice and do the exercises that they tell you to do at home. That way, you’ll be stronger and better prepared to return to your normal exercise routine.
- Eat foods that promote healing. Work with a nutritionist to promote rapid healing in your body. You’ll want to eat a wide range of foods including those high in protein because they help build muscle. You’ll want to get most of your vitamins, minerals, and nutrients from the meals and snacks that you consume. If you can’t get enough of a substance, however, a supplement can help. Ask for recommendations so you’re able to find one that works well for your unique needs. Not all supplements are created equally. Getting the sustenance your body requires to heal is absolutely imperative. It’s best to get the vitamins, minerals, and nutrients from fresh fruits and vegetables, lean protein, whole grains, nuts, seeds, legumes, and healthy fats. Subscribe to a meal prep service or have groceries delivered to your home while you recover so you always have healthy options to choose from.
- Get enough rest. You’re a virtual powerhouse every other day of the year. Allow yourself to recuperate by resting a lot. That way, your natural healing mechanisms are awakened. You can’t push yourself so hard and not expect something to become imbalanced in your life. Once you’ve injured yourself, you’re more susceptible to future instances of injury. Resting is among your best defenses while recovering. Don’t beat yourself up for sleeping.
- Drink plenty of fluids. Chronic dehydration is something that many Americans suffer from despite having clean drinking water all around them. People simply don’t know how much fluid their body needs nor do they remember to drink throughout the day. If drinking enough water is a problem for you, set up reminders on your phone. You’ll quickly learn how many hours have passed before you’re reminded again.
- Stay positive. Don’t let a setback make you feel defeated. You can return to the gym stronger and better before. Now that you’ve had a mandatory rest period, you’ll be more focused and capable of achieving great things. Use this time to build mental fortitude and to strengthen your current relationships. Having the support of people that care about you is essential.
This list is by no means complete but it does offer pointers that promote healing. You may also find additional resources available from the physical trainer you work with because they’ll be familiar with the extent of the injury you’ve had and what it takes to recover from it.