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Exercise Recovery From Injury

Exercise Recovery From InjuryBy Bill Nadraszky

Whether a person is recuperating from an athletic injury (sprain, Charley horse, stiffness) or from illness and accidents (pneumonia, major operation, broken arm), the principles underlying recovery exercises must be understood.

Whether the problem is that of a person annoyed by a mild stiffness or that of a sedentary executive on the way back from a serious coronary attack, recovery has several implications. First, return to normalcy, not improvement, is the goal. Second, this must be accomplished safely and without risk of recurrence or, worse, aggravation of the disability. And finally, the extent of rehabilitation, although under the direction of the physician, lies almost entirely with the well-informed, well-instructed patient, who is allowed increasing latitude in accordance with how he feels. The person thus may be encouraged to use his gimped-up leg provided there is no pain. Or the post coronary increasing activity unless shortness of breath or chest constriction should begin. In both cases, stop.

Recovery programs are based on the principle of "progressive resistance exercises" or PRE. PRE applies equally to the injured person striving to regain his usual state of health and to the man who is trying to improve performance.

PRE requires gradual, steady, and sub maximal efforts to benefit a particular area, be it organ or muscle. Two years ago, a forty-six-year-old executive suffered a serious coronary attack, not while exercising, however while at a board meeting. Six months later he was up and around, going outdoors only two hours a day. The poor chap was desperate-nothing to do, no challenges, no physical or mental activities.

Careful examination revealed satisfactory recovery from his coronary attack. Accordingly he was started on PRE. He was given explicit directives on how much he could do, how he should feel if all were going well, and what early signs should be read as "Go Slow" or "Stop" signals. Through gradual yet persistent training, he now does pushups, pull-ups, and jogs two miles a day-activities that very few non coronary patients his age could survive or even accomplish.

PRE for the sportsman insures safe and speedy recovery from injury-a guarantee of early return to the sports arena of thrill and fun. No one desires injury. A bum elbow or a trick knee may portend to the non sportsman difficulty in writing or in driving a car-inconveniences at most. To the fitness enthusiast, these same injuries prevent workouts- avenues to release, freedom and fun. PRE is necessary to recovery.

PRE starts out with the realization that a certain muscle

is subpar due to injury, that it lags behind the rest of the body for this reason, and that it must catch up so that the body as a whole can rely equally on all of its parts. The principles of PRE are simple. First, the affected area is allowed rest until it feels OK. In the case of a sore shoulder, it is not exercised, yet is used normally in daily activities. When routine use of the shoulder at work and at home causes no discomfort, it is time to move up.

Next, now resistance or flexibility exercises are begun. As a general rule for most injuries, swimming is ideal at this stage. Water replaces the effects of gravity on dry land, permitting max range of motion with minimum strain. Flexing, tensing, and massaging in a tub of warm bath H2O are also recommended.

Third, the shoulder works against mild resistance, however does this repetitively. For example, with arms akimbo and hands on hip, press gently against the sides 20 times. Press hands together in front of chest gently 20 times. And pull hands apart gently 20 times. Finally, at each workout these exercises are continued with more repetitions and with greater vigor until the injured area has resumed its normal function.

An inordinate amount of patience is required. Often the sportsman tries to rush or push things a bit in order to hasten recovery-and winds up with a recurrence of the original injury. Or, worse, he says, "The heck with it," and gives up any and all physical activity for a period of weeks or months.

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Swimming As Exercise For Baby Boomers

Swimming As Exercise For Baby BoomersBy Melissa Simmonds

More and more people today are looking towards getting healthier so it is no surprise that baby boomers are also jumping on the get healthy band wagon. One of the most fashionable forms of exercise amongst the baby boomers seems to be swimming. This is one of the least strenuous forms of exercise and you can get in a full workout without over working your body.

Most people do not realize all of the advantages that can be obtained from swimming. Swimming and H2O exercise is the second greatest form of exercise that has the lowest rate for injuries. Walking is still the leader in that aspect for low injury rates. There are a great many doctors who will recommend that you do H2O exercises so that you can strengthen your muscles without harming your recovery from illness or injury. Swimming is great physical therapy for people of all ages no matter what their current physical condition is.

Baby boomers like swimming as it allows them to utilize almost all of their major muscle groups at the same time, so that they can get a complete total body workout with minimal strain. The H2O works as a great form of resistance so that you can use it as strength training and even for aerobic exercises. The baby boomers like H2O fitness as it can work well for people of all fitness levels. It can help people strengthen their muscles and build up their endurance as well as making them much more flexible.

Many people are not aware that swimming actually provides almost all of the same effects as running does. The difference between running and swimming is that you are not putting a strain on your connective tissues as you do when you are running or doing weight training. Many baby boomers find that swimming allows them to easily maintain the fitness lever or to improve on it as well. You can also do exercise in H2O more often then you could if you were doing them out of H2O because the amount of injuries is so low. When you are in H2O, your body weight is reduced my nearly 90percent your movements are 12 times greater then just doing them in the air, therefore you can do much more while in the H2O.

If you are from the baby boomer era then you will want to look into swimming as a recreational activity. Water fitness such as swimming is safe and it will help you to fill your need for exercise. You can also increase your range of motion with this low impact type of exercise. As with starting any type of new exercise program, you should check with your doctor to be sure that you are doing the right thing. Your doctor can recommend some H2O exercises that are right for your particular fitness level so that you do not over do it. You can also look into local recreational facilities to see if they offer swimming classes or H2O fitness classes that you can get in on. Many times you can select aclass that is for your age group as well as your fitness level.

Swimming as exercise for baby boomers is a fashionable pastime as more and more baby boomers near and enter the retirement phase of their lives.

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Problems With Exercising Too Much

Problems With Exercising Too MuchBy Wayne Mcgregor

There is a "no pain, no gain" mentality that seems to permeate the air at gyms and exercise clubs all over the world. The idea that the more you train, the better you'll be, though, is simply not the case. While it is true that you will likely experience some muscle soreness when you begin a new workout or exercise, you should still be able to move your joints freely, and get out of bed the next morning! Exercising too much, or overtraining, can cause your body great injury. It can cause muscle and joint injury, lower your immune system, and interrupt your sleep patterns.

There are several ways to know if you are exercising too much. If you notice any of these signs, it's time to cut back (and not a bad idea to visit the doctor):

• Extreme pain in muscles and/or joints
• Fatigue
• Restless sleep or insomnia
• Loss in appetite
• Sudden increase in colds or fevers
• Headaches
• Sudden inability to complete workout routines

So, what causes your body to react in these ways? Too much exercise often causes the human body to have these responses usually as a result of not allowing your body and muscles to rest for long enough intervals between workouts. If you don't let your muscles fully recover, they are more likely to get injured, and they will not develop how you want them to.

It's never a good idea to do the same rigorous workout every day. It can lead to boredom, as well as injury. For strength and muscle training, don't work the same muscle groups two days in a row. Rest them for at least a day between workouts for full muscular recovery For cardiovascular workouts, don'tdo the same intense workout day after day. Mix it up, both in type and intensity. This will prevent injuries to muscles that are used repeatedly, and it will keep you interested in your workouts.

Other things to do to prevent injury to muscles and joints include:

• Warm up and cool down properly. This includes moderate stretching and relaxation exercises.
• Eat right, so that your body gets the right type of fuel. Eat good carbohydrates, proteins, and drink plenty of water (H20) before, during, and after workouts.
• Get a full night's sleep every night.
• Don't do a vigorous workout everyday. It's good to move everyday, so between the more intense workouts, go for walks, do yoga, or take a moderate bike ride.

If you think that you might be experiencing the effects of too much exercise, it's vital that you rest your body. Take a short break from working out. And if you are experiencing a lot of pain or injury, get to a doctor. The point of exercise is to be healthy and strong. No pain, no gain is simply no good!

Wayne Mcgregor has trained as a dietitian in the UK. He also has a diploma in fitness training, and a wealth of experience in teaching different people to burn fat or adipose tissue and build muscle. His website provides hundreds of free weight loss articles, sample diets, tools and charts of the nutritional content of common foods.

http://www.weightlossforall.com/EXERCISE.htm