Physical Therapy for Sciatica Archives

Someone called my clinic a few days ago and asked: “How long does it take to get back to exercise after an injury? 6 Steps To Getting Back To Exercise After Injury

I hurt my ankle a month ago and want to know how long it will take me to get back to running. It’s frustrating not knowing if it’s safe to get back out for a run…”
When something like ankle pain strikes or an injury hits you out of the blue, not being able to exercise like you used to and now knowing when it’s safe to exercise again is annoying. 6 Steps To Getting Back To Exercise After Injury
I know you’re itching to get back into it, but let’s just put the brakes on a minute…
Injuries are no joke.
They are your body’s way of sounding an alarm and telling you something’s not right, so we shouldn’t start back full steam ahead right away.
Instead, we should make an intelligent comeback to exercise, after taking time off due to injury…
It requires a gradual approach.
I know you’re dying to get back to normal and waiting if frustrating, but ask yourself this:
Would you rather make slow, pain-free progress towards building back to a healthy exercise level so you don’t risk another injury? During recovery, it’s important to listen to your body.
It’s all about trust. 6 Steps To Getting Back To Exercise After Injury
Your body will tell you when it’s ready to get back to doing certain things and when you’ve done too much.
Other facts that will have a significant impact on your return to exercise include;
Your age, how long you’ve been suffering from your injury, and what you do to get back to physical activity safely.
With that said, here are 6 steps you can take to get back to exercise safely, after an injury:

1. Take It Slow

It’s easy to want to go back to exactly what you were doing before an injury, but not so fast!
If you go back to running how you did before right away, or you go back to the gym and exert all your energy…
You do run the risk of making yourself weaker which means a higher risk of another injury!
Add to that your body has likely been out of exercise for a couple of weeks, it could be a little weaker.
Take it slow and go back into it gradually.
And if you feel pain – Stop.

2. Begin with Walking

It’s the most natural type of movement for the body, and if you’re injured, a gentle walk is one of the best ways to keep active.
Swimming is also a great form of gentle exercise. See how your body feels and gradually increase your time spent doing it.

3. Remember, Pain is Pain

While some people will live by the motto “no pain, no gain”, when it comes to an injury the motto is actually “pain, no gain”.
Pain is the body’s signal that you’ve gone too far or done too much.
Rest and recovery are just as important as re-introducing exercise so give your body time to recover so you can return to it safely.

4. Work on Your Balance

This might not be something that comes to mind right away…
But doing exercises to improve your balance in turn will improve your posture AND strengthen your core – which is essential to exercise safely.
Without a strong core, you run the risk of injuring yourself quick.

5. Eat Well and Keep Hydrated

Eating well and keeping yourself hydrated are key to recovery.
Food plays a big part in the body’s healing process and helps to make your joints strong again. Stay away from alcohol and junk foods during your recovery time.
Eating whole, natural, foods and drinking plenty of fluid (water!) will help speed up the process.

6. Consider Getting Help from A Hands-On Physical Therapist

A hands-on therapist can provide you with a step-by-step program tailored specifically to you and your needs, to help you get back to the exercise you enjoyed in the quickest and safest way possible.
A physical therapist will also be able to assess when you’re ready to get back to activity as normal, and will help make sure the injury doesn’t re-occur.
When it comes to your health, fitness and lifestyle, it’s important to listen to expert advice! That way you can be sure to get back to running and activities much quicker and safer, just like you deserve. 6 Steps To Getting Back To Exercise After Injury

6 Steps To Getting Back To Exercise After Injury

6 Steps To Getting Back To Exercise After Injury 6 Steps To Getting Back To Exercise After Injury 6 Steps To Getting Back To Exercise After Injury 6 Steps To Getting Back To Exercise After Injury 6 Steps To Getting Back To Exercise After Injury

If you are one of many America’s suffering from chronic low back pain, you may find that gentle exercise and daily stretching can help to provide some pain relief. Sciatica is a type of low back pain characterized by pain that travels down the sciatic nerve, which branches off into the back of the legs. Simple Exercises For Sciatica Pain
Sciatica pain may be accompanied by tingling or numbness sensations or even muscle weakness in the legs. Sciatica is often associated with an underlying medical condition, such as a herniation of the lumbar disk and the pain may be intermittent or constant, mild or severe.
Though sciatica nerve pain can be difficult to cope with, here are two common exercises that can help you to manage it and relieve its intensity.
<< To download a copy of our breakthrough back pain report, click here >>
Hip Stretch
If your activities require extensive sitting then stretching the muscles in the back of the hip is an exercise that may help with your symptoms. You can easily perform this stretch in a comfortable seated position. Sit with your back straight and your legs extended out in front of you. Bring your right ankle up and rest it on your left knee, your right knee is bent and will look like the number four. Taken both hands and grab behind the right knee and gently pull this toward your chest. You should feel tightness deep in the right buttock. When you feel this tightness, hold the position for 30 seconds and then extend the leg back to the floor. Repeat this stretch three times each leg.
<< You can download our back pain report here >>
Hamstring Stretch
Stretching the hamstring muscles may release the tension caused by the irritation of the sciatic nerve. One simple hamstring stretch may be performed by standing up straight, elevating one foot in front of you and resting it on an object (such as a step) high enough to cause a slight tightness in the back of your leg. It is important not to raise your foot higher than your hip or high enough to cause a sharp pain in the leg. The top of your foot and knee should face toward the ceiling, and not turned outward. Once your leg is in this position, put your hands on top of your thigh and gently put downward pressure to maintain nice stretch in your hamstring. Caution: be very careful not to overstretch, because that could aggravate the sciatic nerve. Hold this stretch for 30 seconds and then lower the leg back to the floor. You should repeat this exercise three times each leg. Simple Exercises For Sciatica Pain
These two stretches can help you release tension and relieve sciatica pain in your buttocks, hips and legs. For best results, practice these exercises regularly for sciatica pain relief. Do you need more help with your low back pain? Contact a physical therapist in your area and begin the journey back to full health.

Physical Therapy for Sciatica

6 Steps To Getting Back To Exercise After Injury

1. Take It Slow

2. Begin with Walking

3. Remember, Pain is Pain

4. Work on Your Balance

5. Eat Well and Keep Hydrated

6. Consider Getting Help from A Hands-On Physical Therapist

6 Steps To Getting Back To Exercise After Injury

Simple Exercises For Sciatica Pain

Simple Exercises For Sciatica Pain

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