It can be tough to decide when and how to return to exercise after you’ve experienced an injury.
And, if you’re an athlete, you’re likely restless and rearing to return to your normal routine as quickly as possible.
Bear in mind that the rest you’ve needed to take may have also impacted your muscle strength, coordination, and flexibility.
But fret not! We have 5 tips to help you heal quickly and properly, and improve your muscle strength after your injury.
Maintain a Balanced Diet and Sleep Schedule
Provide your body with the natural raw materials it needs to heal adequately. This means eating a balanced, healthy diet that includes all the necessary vitamins and minerals for recovering muscle strength after an injury.
Increase your intake of protein while recovering. A high protein intake limits the amount of muscle lost while you rest. It also wards off inflammation, which can prolong your recovery time. Ingest lots of healthy fats, vegetables, and fruits.
The nutrients and healthy fats will support metabolic pathways in the body, which also helps reduce inflammation.
Supplements such as Fadogia Agrestis also aid in reducing inflammation, as well as increasing testosterone, which increases one’s muscle density.
Finally, drink plenty of water! Dehydration worsens swelling, pain, and other symptoms of your injury. Avoid alcohol and tobacco, which will further dehydrate you.
Sleep is the time when our bodies recover. Ensure you get enough sleep to recover and get back to normal muscle strength ASAP.
Recruit the Help of Experts
Experts such as doctors, sports medicine doctors, and physical therapists can assess your injury and give you the right diagnosis. Then they can develop a personalized treatment and recovery plan that’s customized to your unique injury.
A personalized recovery plan is important because different demands are placed on different parts of one’s body depending on the exercise or sport you prefer.
A physical therapist may use manual therapy techniques such as strain-counter-strain therapy or myofascial release for pain and tension.
Manual therapy also helps to restore mobility and function to your body. Contrast water therapy, cryotherapy, massages, and acupuncture may also form part of your treatment plan.
Acupuncture, in the short-term and long-term, has been known to reduce inflammation that may be interfering with normal healing and causing you pain. Acupuncture can help release soft tissue constriction, promote circulation, and regain muscle function and range of motion.
Apply Temperature and Compression
On the first 2 or 3 days after your injury, focus on compression, elevation, and temperature.
Squeezing the muscle or injured area increases the blood flow to that area, bringing more oxygen, nutrients, and white blood cells. This fights infection and promotes healing.
Compression also helps squeeze out waste fluids Wrap your injury tightly with elastic material to reduce swelling, relieve yourself of pain temporarily, and speed up recovery.
Elevate the affected area while you sleep, if you can, to further help with fluid drainage, preferably above the level of your heart.
Get yourself an ice pack and a heating pad or pack. Apply your ice to your injury for 20 minutes, then immediately switch to the heat pack for 20 minutes. This causes your veins to overexpand and allow better circulation.
Alternate in this way for approximately 2-3 hours at once to speed up muscle strength recovery after your injury.
Don’t Rush Your Healing
The rest period you take is vital to speed up your recovery later on and avoid future setbacks. Rest before jumping back into exercise to allow your body time to heal properly.
When you do start exercising again, work your way back to where you were very gradually. Have patience and let yourself heal fully — you’re more likely to return to full throttle this way.
Some suggestions we have are swimming and aquatic therapy, which is low-impact and speeds up your muscle strength recovery without overworking your injury. Then move on to body weight and band exercises, and cable machines. Start with light weights and gradually work your way up to heavier weights.
Always remember to start every workout session with stretching! Warming up loosens your muscles before putting stress on them.
As a result, you’re less likely to strain any more muscles than you already have. Pilates, yoga, and dynamic stretching will help you regain flexibility and range of motion in your muscles.
Don’t Ignore Your Pain
Taking your health seriously means managing your pain and not ignoring it.
It’s common for people to get injuries from injuries. Other parts of your body will start compensating when one part is in pain, which puts excess pain on them.
Athletes are normally the kind of people who push their bodies. But remember that post-injury is not the time to do so! Don’t push through pain. Rather get back to normal functioning in daily household activities before putting your body through extra strain.
For example, if your injured knee is painful while you’re standing cooking or washing dishes, it’s not yet time for you to do weighted squats or run 4 miles.
Consult with your healthcare professional on how to best manage your pain with medication, targeted exercise, supportive braces, and other wearables.