Maid In Allen
member
Posts: 51
Loc: Allen Tx
Reg: 07-16-12
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07-02-13 07:02 PM - Post#161966
Chiropractic Care: When can I go back to exercising after an injury?
There are too many ways to hurt oneself, and this question isn't as easy to answer as you would think. The recovery time after an injury depends on the extent of the injury, your health and wellness before you were injured, and if you got immediate care right after your injury to name a few. So lets address a minor injury with the understanding that, no matter what, you should always listen to your body. Dull and achy pains tend to be muscular, but if it is sharp, shooting, or burning pain that means STOP!
There are different phases to post-injury care. In the beginning you are in "Acute Care". This phase is all about PRICE. Protection, Rest, Ice, Compression, Elevation. This is the time in your recovery that you should be least active and the time you should make sure that you are taping, wrapping, or bracing your injury. I have gone over this phase many times so please see my other blogs for further ways to deal with acute injuries.
Phase II (Sub-acute) injury generally starts 72 hours after your initial injury and can last up to a month. This is the time that you may start adding in some light exercise. I would like to see you doing mostly passive range of motion exercises and pumping action to gently start diminishing swelling and decreasing stiffness. Range of motion is important because you need to start maintaining the muscular strength and mobility to decrease long term effects of your injury. But remember, you have an injury . Listen to your body and don't over work it or you will pay with an increase in down time.
Once the inflammation and edema (swelling) has gone down you can be more aggressive with your range of motion and start working on strengthening and endurance. If you start noticing an increase in swelling then ice after workouts and decrease weight and add repetitions.
This phase is important because now that you have injured yourself you have weakened the injury site and set yourself up for chronic weakness and early onset of osteoarthritis. Keeping this area strong with greatly decrease future degeneration.
The last phase is achieved when you no longer have any pain, weakness, or swelling after physical activity. At this time you can go back to your max activity, but you will always have to make an effort to keep the injured site stabilized with strengthening exercises.
As a side note, braces typically should not be worn after 10 days to 6 weeks. Braces do the work of your natural biomechanics and wearing them for too long can cause muscular atrophy and make your recovery time that much longer.
Dr. Dixie Mayfield
Q Factor Chiropractic
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denisew
Community Expert
Posts: 9243
Loc: Allen, TX
Reg: 02-18-02
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07-03-13 11:49 AM - Post#161983
In response to Maid In Allen
I think this is odd that someone with a maid service is offering advice on exercising after an injury. I would expect cleaning tips, etc., but not this.
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denisew
Community Expert
Posts: 9243
Loc: Allen, TX
Reg: 02-18-02
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07-06-13 09:10 AM - Post#162012
In response to Maid In Allen
Thanks for citing the reference where you got this information.
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Antonio23
newbie
Posts: 7
Reg: 08-21-13
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08-22-13 02:00 AM - Post#162965
In response to denisew
Exercising is really important you can start exercise right after injury because doctor start movement of the parts for checking they are proper functional....
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