by Troop Atomic Mommy
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Improving strength after an injury is a very important aspect of life for people who are active. If you’re like most people, your first instinct is to take a break from exercising after an injury. Your first priority should always be to ensure that your injury has completely healed before getting back to being active. With that said, there are various ways to improve strength after an injury. The following three tips will help get you back into shape in no time!
Begin With Light Exercises
An essential part of rehabilitating an injury is beginning with light exercises. These will help strengthen the muscles surrounding the injured area. They should be done very gently at first because if they are too strenuous or taxing on your body before it’s ready, then there could be a risk of re-injuring yourself or causing further damage to the muscles around your injury site.
Start with very gentle exercises that allow you to control how much effort is being put into them, like walking in water or swimming through waist-deep water. Gradually work your way up as your muscles start to regain strength. When you’ve recovered some strength and your injury is gone for good, you can continue with your regular intensity exercise.
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Maintain A Regular Exercise Routine
Even though your exercises after an injury are light and easy initially, the key is to regularly exercise and very slowly build up to more strenuous exercise. As the exercises become more intense, you might feel like giving up as those muscles might still be weak.
The trick is to push yourself just enough that you feel like there’s progress being made, but not too hard where it becomes painful or strenuous on your body before it’s ready to handle it. Other things to keep in mind are the importance of warming up and cooling down before and after workouts, getting sufficient sleep for muscles to recover, and stretching your muscles to reduce the risk of a repeat injury.
Take Care Of Your Diet And Nutrition
What you eat and drink after an injury will go a long way in helping your body recover quickly from the damage caused by that incident, speeding up the recovery process, and preventing further injuries or pain as well.
Be sure to maintain a healthy diet with plenty of vegetables, fruits, lean proteins, whole grains, and low-fat dairy products. Eating these will provide all the nutrition your body needs for a faster recovery. Not having too many sugars or fats in your diet might slow down the healing process. In addition, to ensure optimal muscle recovery, consider using supplements for muscle building which provides various muscle recovery benefits.
Injuries occur more frequently in active people, but there are many actions that can improve strength after an injury. With the above tips and the guidance of a healthcare provider, you’ll get back into shape, restore strength and prevent repeat injuries.