Staying Active While You Recover from an Injury

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Staying Active While You Recover from an Injury

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The Practitioner

Knee Injury

Too much jogging, sitting for extended periods, or regularly walking down stairs can make things worse. Women are more likely to experience knee problems because their wider pelvises may place more force on the knees. It is best to keep away from activities that place direct stress on the knees, such as running, lunges, and certain yoga poses. Also steer clear of stretches that bend the knees too much. Activities you can do are biking and swimming. You can also consider exercises that strengthen and stretch the hip and leg muscles.

Lower Back Injury

Lifting heavy objects or just twisting at an odd angle can usually cause lower back pain. As much as possible, avoid heavy lifting and activities such as yoga and Pilates moves that make you bend forward or twist. You might also want to avoid tennis and golf. You can still be active by having daily walks or biking. Swimming is also good as long as you don’t exert much effort on your lower back. To make it better, strengthen muscles in your abdomen, hips, and pelvis which will assist in supporting the lower back. Consider crunches and back-extension exercises. As much as possible, keep moving because inactivity won't help you get better faster.

Elbow or Wrist Injury

Poor technique or using incorrect equipment usually causes elbow pain, while wrist sprains can be due to overuse or falls. Stay away from anything that places strain on the arms like tennis, golf, rock climbing, swimming, and weight lifting. People with elbow pain should avoid road biking which adds pressure on the lower arms. Focus on activities that don't rely on the arms such as running or stationary biking. Do wrist-extension exercises that stretch the muscles on the side of the elbow. To strengthen lower arm muscles, squeeze a rubber ball for a few minutes, three times a day.

Shoulder Injury

Repetitive overhead activities such as those in tennis or swimming can cause tears in the tendons of the rotator cuff, the part of the shoulder that attaches the upper-arm bone with the shoulder blade and allows circular motion. Avoid overhead motions and exercises that put tension on the shoulders. Consider running or stationary biking. Shoulder-stabilizing activities can help make your shoulder better.

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Tags: • running • stress • walking • jogging • injury • back pain • yoga poses • elbow pain • knee injury • rock climbing • weight lifting • lower back pain • yoga and pilates • strengthen muscles •

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