Exercising After an Injury
A physical therapist plays an important role in the recovery process following most injuries. Women in particular experience a higher risk of bone-related injuries after menopause. Here are some of the most commonly-held myths about post-injury exercise regimes.
Myth #1: After an injury, “Bed rest is the best”.
Fact: A short period of bed rest (1 to 2 days) can help prevent further injury during the acute phase, but longer rest intervals can be counterproductive. In fact, resting and inactivity can actually cause more pain since a lack of activity leads to reduced blood flow and even muscle weakness. This, in turn, creates more pain and triggers an unhealthy cycle of pain and inactivity that feeds each other and aggravates the situation.
Always start with low-intensity exercises (your physical therapist will point you in the right direction) and ease into an exercise regime that progressively strengthens your muscles and improves the flexibility of your joints.
Myth #2: Going to the gym is the best way to regain your strength.
Fact: It’s common for people to reinjure themselves if they return to the gym or engage in ‘unsupervised exercise’ too soon after an injury. Trust your physical therapist and complete an exercise protocol before progressing to independent, unsupervised exercise.
Myth #3: With any exercise, if there is no pain, there is no gain.
Fact: When you first start an exercise plan, you’ll be using your muscles in new ways that may cause soreness the next day, but anything more than a little discomfort isn’t healthy. Contrary to popular belief, exercise doesn’t have to hurt to be effective. Pain is your body’s way of telling you that something’s wrong – if you want to avoid serious injury, listen to your body and back off at the first sign of pain.
Myth #4: Focusing on specific muscles (abs, arms, thighs) is the best way to recover after an injury.
Fact: The energy expenditure (amount of calories burnt) increases as you involve more muscle groups and increase the intensity of exercise. As healing continues, your physical therapist may recommend exercises like walking which involve several large muscle groups as opposed to single muscle group movements.
