The Best Exercises To Help You Recover Faster After An Injury
Exercising has numerous health benefits ranging from a stronger immune system, better sleep and prevention of certain diseases. When we work out, our bodies release endorphins, a mood-triggering hormone. Regular exercise reduces stress, increases energy, and improves cognitive function. It also helps prevent chronic illnesses such as type 2 diabetes, obesity, heart disease, and stroke. A good workout also strengthens muscles and joints, making them more flexible and strong. If you're injured, it helps increase blood circulation to the injured part, which facilitates the healing process. Before you embark on any workout, it's important to consult your doctor for safety concerns. This discussion explores the best exercises to help you recover faster after an injury. Keep reading;
Cardio Exercises
Cardio workouts are activities that boost your heart and enable it to pump more blood. These workouts are also known as cardiovascular exercises and are essential for your fitness routine; Cardio also increases your energy levels, promotes weight loss, and reduces stress.
Oxygen plays a vital role in wound healing and helps increase infection resistance. Low-impact cardio workouts can help improve blood flow and bring more oxygen to the injured area, thereby speeding up the healing process.
Examples of low-impact cardio exercises that won't put much strain on your body include; walking, and light jogging. You'll be on your way to a full recovery with a little effort. Swimming workouts are low impact and can help in burning calories. Some workout activities that can help heal your wounds without straining include; arm lifts, leg kicks, jumping jacks, and lateral raises.
Strength Training
There's usually a misconception that strength exercises are highly intensive and involve working out with weights at the gym. On the contrary, many types of strength exercises can be performed at home without using any special equipment. Some of the most common strength workouts include squats, push-ups, and sit-ups. These workouts work for your body's muscle groups and improve your health.
Specific strength exercises that target certain areas can promote wound healing. Not only will the injured area close quickly, but it will have less scarring after healing. These exercises also improve circulation and reduce swelling in the injured area. When lifting weights, start with lighter ones and increase the intensity as you recover.
With expert training instruction, your recovery from painful wounds will be smooth and easy to manage. Also, you can start by watching workout videos on YouTube or by downloading apps on your smartphone.
Stretch Exercises
Stretch exercises can help to maintain good health since they work on the major muscle groups and improve flexibility and circulation of blood. In addition, stretch exercises provide a great low-impact activity that increases energy levels and reduces fatigue while reducing the risk of injuries.
When done regularly, these exercises can provide extra flexibility, which allows your body to recover from injuries more quickly. Further, increasing muscle tone aids in supporting joints during physical activity and reduces the risk of further damage from activities such as walking and swimming.
Working Out With Resistance Bands
Resistance bands can complement a health-focused fitness routine. Unlike lifting weights, resistance bands offer consistent tension with every move, and you can easily adjust them depending on the challenge level. In addition, these tools offer an intense and safe workout if you're looking to build muscles and get toned without putting a lot of strain on the body.
The advantage of resistance bands is that you can try different levels and adapt them for specific areas of your body that require extra attention. With the right techniques, your wounds can heal more quickly, making them effective for overall health.
Cycling With A Stationary Bike
Working out with a stationary bike can boost your health and cardiovascular fitness. Cycling allows for an intense workout, which is essential for all health and fitness levels. It also helps to increase muscle tone, endurance, agility, metabolism, and strength. It can also help you burn calories quickly. Because it's a low-impact exercise, it's easy on your joints and muscles and is therefore recommended for wound healing.
Usually, the workout helps to support sutures or pins used for facilitating healing of the wound and averting further injury or discomfort. Also, the wobbling motion promotes blood circulation and oxygen transfer, thereby healing the wound.
Balancing Workouts
Balancing workouts can help maintain good health and increase physical strength. Examples of balance exercises include;
- Stand with one leg while raising the other leg.
- Put your heel in front of the toes.
- Stand up and sit down from a chair without support from the hands.
- Walk while changing knee lifts with every step.
- Left lift using dumbells
- Balancing using a stability ball
- Balance walk
Balancing workouts can promote wound healing and help reduce the healing time. The works build strength around the injured area and increase blood circulation. Therefore, essential nutrients and oxygen are delivered to the wound to promote healing. Further, balancing exercises improve your overall health by enhancing coordination and stability. They also strengthen muscles, ligaments, and other tendons, thus promoting better health.
Exercise With Kettlebells
Exercising with kettlebells can help you to get in shape and stay in good health. For better results, you can incorporate swings and lifts as this ensures proper body mechanics. By carefully selecting proper weights, using kettlebells can improve joint health and boost recovery from surgery. They also help in shortening healing time and are popular in rehabilitative training or therapy.
Conclusion
Recovering from an injury can be challenging for most people; however, with the right care, you can recover fully. Knowing the ideal health strategies to follow and ensuring you have the necessary resources is vital in promoting your well-being. Exercises help your overall health and improve the wound's healing process. Workouts also facilitate your body to repair itself swiftly and healthily. Besides workouts, you should also monitor your nutrition, eliminate unhealthy habits such as smoking and drinking alcohol and seek professional health advice. An after workout supplement that helps in the synthesis of collagen and stimulation of the immune system can also boost the healing process.
Author :
Kenny Spencer is a personal trainer from Venice Beach, California. He spends most of his days working at his local gym. In his free time, he enjoys going to the beach and he loves cooking. He is a firm believer that in order to see progress in your body, you need to eat properly and boast a healthy lifestyle. Here is a small article Kenny has written regarding what he believes to be the best exercises to help your body recover after an injury!
*This does not represent medical advice from myself or the team of Justen Elbayar. If any questions, please contact me*
