Recovering from an injury or illness can be a slow and painful journey. Regular exercise can help, but it also has the potential to cause further harm if not done carefully.
To avoid any setbacks, it is crucial to start slowly and engage only in gentle and suitable exercises for rehabilitation. Good options include swimming, Pilates, Tai Chi, and light resistance training.
Swimming is highly recommended for post-injury workouts and is considered one of the best ways to regain fitness, according to UPMC. It’s a low-impact exercise that combines cardio, strength, and stretching in one. The beauty of swimming is that it doesn’t put any weight on the injured limb, making it a safe choice for recovery. While moving in the water, no significant weight is placed on any part of your body, allowing even those with severe injuries to exercise safely, even if they’re not yet strong enough for full swimming strokes.
Pilates has shown promising results for injury recovery, although research is limited (Muscle, Ligaments, and Tendons Journal). Pilates is versatile and can be adapted in intensity to suit individual needs. Whether you require a light session to start rebuilding strength or a harder workout to enhance your training, Pilates can be adjusted accordingly. While it is suitable for all fitness levels, Pilates can be intense, which is beneficial for regaining fitness but requires supervision by an experienced trainer.
Tai Chi is a gentle exercise incorporating martial arts elements and is often used in post-injury recovery therapy. It offers both physical and mental benefits, including the prevention and treatment of certain mental disorders (Psychiatric Clinics of North America). While more evidence is needed to confirm its effectiveness for brain injury recovery, Tai Chi is known to improve flexibility, stamina, and overall body strength. Its slow-paced nature makes it effective for managing and treating chronic pain.
Resistance training is essential for strengthening the musculoskeletal system and is a key component of rehabilitation. It is the most effective way to build muscle and bone strength. However, it’s important to only perform resistance exercises that are approved by both your doctor and a certified physical therapist. Although not low-impact, the benefits of resistance training can outweigh the risks if done correctly.
To minimize these risks and avoid setbacks in your recovery, professional supervision and guidance are crucial.
