Active Rehabilitation
Some injuries may require a period of rest or immobilization immediately after the injury to avoid further aggravation of the injured tissue. However, with most injuries, it is crucial to take an active approach to your rehabilitation. Using rest as your primary treatment will not heal most injuries and it certainly will not get you back to your pre-injury status.
Instead, stay active during your recovery with these simple tips:
– Keep the injured body part moving through a comfortable range of motion to avoid joint stiffness, muscle tightness, and pain. As the injured tissues start to heal, your comfortable range of motion will increase.
– Exercise other body parts that aren’t involved in the injury. This promotes blood flow, enhances tissue healing, and can improve your mood. For example, if you have an ankle injury, try an arm bike for cardio or seated upper body lifts for strengthening. Vice versa, if your shoulder is injured, you may be able to comfortably ride a stationary bike or perform lower body strengthening exercises.
– Perform gentle muscle activation of the muscles involved in or surrounding the injury. If the injured tissue is muscle, such as a hamstring or rotator cuff strain, gently activating the muscle will promote tissue healing. If the injured tissue is a ligament, such as an ankle or wrist sprain, activating the nearby muscles will enhance stability of the joint during the healing process.
– Prioritize your mental health. Injuries can be frustrating and depressing, especially if an injury is keeping you from doing activities you love. Practice stress management techniques, get enough sleep, and eat well to keep your mind healthy while rehabbing your injury. This can even have a positive impact on the way your body processes pain.
– Gradually progress exercise to load the injured tissue appropriately. A physical therapist can guide you through this process to ensure you’re not overloading or underloading the tissue. An appropriate exercise progression will help you return to your pre-injury baseline as quickly as possible.
If you or someone you know experiences an injury, schedule an appointment with one of our skilled physical therapists at Dynamic Physical Therapy. During our hour-long treatment sessions, you’ll be one-on-one with your physical therapist, who can help you determine the best next steps and kickstart your road to recovery. Please call (312) 643-1555 or email [email protected] with any questions or to schedule your consultation today.
Disclaimer: The content in this post is for educational purposes and does not replace professional medical advice. Always seek the advice of a qualified healthcare professional before initiating a rehabilitation process on your own.
