If you've injured yourself, you'll need a rehabilitation plan. Here are six factors you should keep in mind when on the road to rehabilitating an injury.
6 things to factor into your rehabilitation plan
1. Create a plan
- Begin by doing at least one session with a physical therapist, who can create a comfortable program and show you correct postures that won't add to your pain. Your doctor should be able to refer you to someone
- Many pain and rehabilitation centres offer outpatient programs that will teach you how to move again
- Rehab specialists are used to working with people who have all kinds of pain and can help you plan an appropriate exercise program
- They can also teach you important skills, such as how to take your pulse, how to determine your target heart rate, and how to work with various kinds of equipment, such as resistance bands, exercise balls, and dumbbells
2. Warm up
- Before you begin any exercise, be sure to warm up
- Walk in place for five to 10 minutes to get your muscles going
3. Leave the weights for later
- You don't want to push it too hard right off the bat. You can do lots of strengthening by using your body weight alone as resistance
- Try slow wall push-ups or climbing stairs. Whatever exercise you do, do as many repetitions as you can until you are tired, then do two more
- Don't worry if the count varies from day to day; it will, depending on what else you've done that day
4. Work your muscles every other day
Leave at least a day between sessions to give your muscles time to repair.
5. Skip the weight machines
Weight machines can hide your weaknesses in a way that free weights can't: The strong part of you will compensate for the weak, hiding its frailty.
6. Test it out
- If you don't already have a regular gym and don't have a clue which gym suits you and your plan, try out a few facilities
- Lots of gyms offer guest passes to members or a week's free pass to prospective members. It's a great way to see if you like the people who work out there, if the staff is helpful and friendly, and if the location and times suit you
By taking it step-by-step, you'll forgo lots of frustration and reach your healing milestones more quickly.
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