Sustaining an injury can be challenging, especially when it affects your ability to maintain muscle strength. During the recovery process, it’s easy to lose some of the strength you’ve built up, but with the right approach, it’s possible to stay active and retain muscle tone even while healing. Sports physiotherapy offers tailored exercises and techniques to help keep muscles engaged without stressing the injured area.
Sports physiotherapists focus on designing safe, practical exercises that maintain overall muscle condition during the recovery phase. In sports injury physiotherapy, maintaining a balance between rest and activity is key to preventing muscle loss and ensuring a full return to activity. If you’re undergoing sports physiotherapy in Edmonton, these approaches can help keep you strong as you work toward a full recovery.
1. Focus on Low-Impact Movements
When dealing with an injury, keeping your muscles active without putting too much pressure on the injured area is important. Low-impact exercises are perfect for maintaining muscle strength while minimizing stress on your joints and healing tissues. Low-impact activities help keep your blood flowing and your muscles working without risking further injury.
- Swimming or water exercises: Being in the water takes pressure off your joints, making you move more easily. Water resistance also helps maintain strength.
- Seated resistance exercises: Using light weights or resistance bands while seated will help you work on your upper body strength without putting stress on an injured leg or ankle.
- Stationary cycling: If your sports physiotherapist gives the go-ahead, a stationary bike is great for keeping your leg muscles engaged while supporting your joints.
Working with a sports injury physiotherapy specialist can ensure that your low-impact exercises are safe and tailored to your needs, helping you make the most of your recovery.
2. Use Resistance Bands for Muscle Activation
Resistance bands are a great way to keep your muscles activated while recovering. They offer gentle resistance that can help you maintain muscle strength without the risk of lifting heavy weights. They’re versatile and can be used for various exercises, from arms to legs.
- Seated leg extensions with a resistance band can engage your quads without standing or putting weight on an injured knee.
- Bicep curls and tricep presses using a band can keep your upper body strong if you’re healing from a lower-body injury.
- Shoulder and chest exercises with a resistance band are perfect for maintaining strength while reducing the risk of strain on an injured shoulder.
In sports physiotherapy in Edmonton, resistance band exercises are often part of a recovery plan because they’re easy to adjust based on your current strength level and range of motion. This aids you in staying active without overdoing it.
3. Maintain Core Strength with Gentle Core Exercises
Your core muscles are crucial for overall stability and balance, especially when dealing with an injury. Keeping your core strong can help you maintain posture and alignment as other body parts heal. Even if you have an injured limb, you can do many core exercises safely.
- Modified planks: If you’re recovering from an arm or shoulder injury, try a forearm plank with your knees on the ground. This will keep your core engaged without straining the injured area.
- Seated core twists: Sit on a chair or bench, holding a lightweight object, and gently twist from side to side. This engages your obliques without needing to put pressure on your legs.
- Pelvic tilts: Lie on your back. Bend your knees. And gently tilt your pelvis up, pressing your lower back into the ground. This movement helps keep your lower back and abs activated.
Consulting with sports injury physiotherapy experts ensures that your core exercises are adjusted to your specific needs, avoiding any movements that could aggravate your injury.
4. Stay Active with Upper or Lower Body Exercises
If your injury is specific to one part of your body, it’s still important to keep the rest of your body active. For example, if you’re recovering from a leg injury, you can focus on upper-body exercises like seated rows, shoulder presses, or chest exercises. On the flip side, if you have a shoulder or arm injury, you can do leg presses, bridges, or hip exercises to maintain your lower body strength.
Keeping the rest of your body active while focusing on sports injury physiotherapy for the injured area helps prevent muscle loss and keeps your entire body conditioned, making it easier to return to normal activities when you’re fully healed.
5. Use Proper Nutrition to Support Muscle Maintenance
While exercise is essential for maintaining muscle strength, proper nutrition plays an important in supporting muscle health during recovery. Consuming enough protein helps your muscles repair and grow, while foods rich in vitamins and minerals aid in reducing inflammation.
- Protein-rich foods such as meats, eggs, and legumes support muscle repair.
- Omega-3 fatty acids from sources like flaxseed can help reduce inflammation around the injured area.
- Hydration is crucial for keeping your muscles functioning properly and preventing cramps during light exercise.
Your sports physiotherapist can provide guidance on how to combine your exercise routine with good nutrition for optimal recovery.
Staying Strong Through Recovery
Maintaining muscle strength during the recovery process is crucial for a smooth return to your favourite activities. With the help of sports injury physiotherapy, you can stay active and prevent muscle loss while avoiding further strain on your body. At Vertex Physiotherapy, we create customized plans that keep muscles engaged during athletic physiotherapy, ensuring that you remain strong and prepared for a full return to your sport or daily routine.
If you’re looking for professional support, sports physiotherapy in Edmonton offers targeted exercises and expert guidance to help you recover safely while maintaining strength. Contact us to Vertex Physiotherapy today to start your path to a strong and effective recovery!