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The truth about exercising after an injury
 Your physiotherapist can play a vital role in your recovery
after suffering an injury. Mother’s Day is just
around the corner and it is important to remember that
women after menopause are at a much higher risk of suffering
from bone related injuries. In this newsletter, we will
clear up some of the most common myths surrounding post
injury exercise programs. This is so that your Mum and
also your family are aware of the do’s and don’ts
of exercise after an injury.
Myth #1: After suffering an injury, “Bed
rest is best”.
Fact: One to two days
of rest can help you to recover and prevent any further
damage, but any longer than this is counterproductive.
Resting for too long can actually end up causing more
pain as it can lead to reduced blood from and muscle
weakness. This can also create further pain as it can
trigger a cycle of inactivity and pain that will feed
on each other.
Speak with your Physiotherapist and we will be able to
guide you and make sure that you begin with low intensity
exercises. Once you begin an exercise program, this will
help you regain the strength in your muscles and can
also improves your joint flexibility. If you are looking
to Exercise After Injury in Perth, here at Central City
Health Professionals we can help you.
Myth #2: Going to the gym is
the best way to regain your strength.
Fact: Many people reinjure themselves when they return
to the gym or unsupervised exercise too soon after an
injury. The best way to return to independent, unsupervised
exercise is to first seek some guidance from your physiotherapist
who can set up a personalised program for you.
 Myth #3: With exercise, if there
is no pain, there is no gain.
Fact: When you first
start a new exercise routine, your muscles will be used
in new ways and this can cause soreness the next day.
This is normal, but anything more than a little discomfort
is a cause for concern. Did you know that exercise doesn’t
have to hurt to be effective? You should always listen
to your body; pain is your body’s way of telling
you that something is wrong. To avoid a serious injury,
you should slow down at the first sign of pain.
Myth #4: Focusing on specific
muscles areas (arms, abs or thighs) is the best way
to recover from an injury.
Fact: The amount of
calories you burn increases with your intensity and also
as you involve more muscle groups. As your recovery progresses,
your physiotherapist may recommend walking as this involve
several large muscle groups as opposed to just single
muscle group movements.
Aquatic Exercise Is Safe
An excellent way to exercise is in water, this is very
effective for recovering from an injury for people of
all ages. The water protects and challenges your muscles,
bones and joints and provides a calming, cushioning effect.
Water is much denser than air and is requires a lot of
energy to move within it with minimal risk of injury.
Exercising in water provides many health benefits and
provides a very safe way to strengthen your muscles after
an injury.
 Exercise techniques to prevent
an injury.
Here at central City Health Professionals, we can show
you how to reduce your risk of injury while exercising,
but in the meantime here are a few simple tips:
1. Dress appropriately. Wear appropriate
clothing while you are exercising and make sure that
you’re shoes are not worn. This will reduce the
impact on your joints and help you to feel more comfortable.
2. Warm up and stretch. Always warm
up before exercising, you can do this by walking on the
spot for a few minutes and with some gentle stretching.
This allows your muscles to warm up, reducing the risk
of injury.
3. Don’t forget to breathe! Taking
deep, regular breaths will help to keep your heart rate
steady and maintain a proper flow of oxygen to your muscles.
Be sure to never hold your breath while you are exercising.
Here at Central City Health Professionals, we can help
you with this and advise you on when to breathe in and
out while you are exercising.
4. Technique and range of motion: We
can also teach you the correct speed, range of motion
and techniques to get the best benefits from your exercise
program.
5. Cool down. Make sure that once you
have completed your workout, you cool down by slowing
down the intensity of your exercise for at least five
minutes. This allows your heart rate to return to normal.
To keep your body healthy and prevent injuries, call
our clinic anytime.
If you’d like to give your mum special treat for
Mothers Day, why not call us for a massage gift card
or come into our clinic to pick one up.
Happy Mother's Day
Your health and wellbeing is
most important.
Call Central City Health Professionals
Today on 08 9421 1733 today and let us show how we
can help you.
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