Don’t be afraid and use exercise machines for rehabilitation
After an injury, sometimes we are afraid about hurt ourselves again, so we stop doing any kind of exercise. In the past I had a few ankle sprains and I did not want to do any kind of fitness maintenance for fear of getting hurt again and that was a huge mistake because it took me longer than expected to get perfectly recovered. So there are ways to rehabilitate from many injuries. But before you do any exercise, it is prudent to get the approval and recommendations of your doctor.
It may take some creativity and the flexibility to try new things, but most people find training through injury is possible and not terribly difficult. The key is to maintain the right attitude and protect the injured part until it cures. Here are some ways to continue working out while recovering from injuries:
Leg and knee injuries:
Leg and knee injuries can be fairly limiting due to all endurance exercises require flexion and extension of the knee joint. Walk on a treadmill with the slowest speed can be an option. The benefit of using a running machine is that your joints will be protected thanks to the shock absorption system. Plus, most of the models come with handrails that you can hold while exercising. All the JLL home treadmills comes with the slowest speed on UK market which is 0.3 km/h so you can walk on the running machine to recover leg and knee injuries.
If you doctor authorised it, you could use a fitness ball to strengthen legs and knees. Lay on your back on a yoga mat with your arms on the floor by your sides. Place your legs on an exercise ball so your calves are supported on the ball. Raise the butt off the floor until there is a straight line between the shoulders (on the floor) and ankles (on the ball). Hold for up 5 seconds and return to the floor. If you feel any pain while working out, stop the exercise.
Ankle and foot injuries:
If your doctor approves it, you could use an exercise bike. Adjust the bike on the lowest resistance level and pedalling slowly. Try to spend 20 to 30 minutes about two or three times a week on the stationary bike.
You can also keep you upper body in shape, do some push ups with a yoga ball to avoid putting weight on your ankle or foot. Get on your knees, rest the chest on the top of the exercise ball and roll forwards with your hands on the floor to balance. Once you are in a plank position with your shins on the ball and your arms extended, do 10 push ups and repeat it 3 times.
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