Last updated on March 9th, 2023 at 01:16 pm
Wondering about how to restart exercising safely after a bone fracture? We have some tips.
If you’ve recently had to take a break from exercising due to a bone injury, restarting your fitness routine can be intimidating. Perhaps you find yourself asking: is it safe? Will it exacerbate the discomfort? What have I missed out on while being inactive?
Well, the good news is that with the right approach, you can safely get back to your exercise routine. Actually, exercise is a great way to gradually restore your strength and energy as you get back on track to living a healthier lifestyle.
Read on as we discuss a few tips that will help make returning to physical activity safe, enjoyable, and effective for you after suffering a bone fracture.
How to Restart Exercising Safely and Effectively After Breaking a Bone
Get Medical Clearance before Starting a Fitness Regimen
Before returning to physical activity, it’s essential that you receive medical clearance from your doctor or health professional. Yes, tons of studies have actually shown that exercise could promote faster healing in broken bones, but it’s best to get the okay from your doctor before you begin.
In some cases, there may still be some rehabilitation activities that need to be completed before getting back into your old fitness routine.
For example, if your bone was broken through an impact injury, then appropriate strengthening exercises must be done before progressing onto more advanced movements. Again, to ensure safety, and optimal results throughout your journey, make sure you consult a medical expert.
Strengthen the Muscles around Your Injury
As mentioned earlier, it is important to strengthen and stabilize the muscles around your bone injury before you get back to your regular training routine.
This will not only make exercise easier, but will also reduce your chances of aggravating or damaging the injured area while working out. Ultimately creating a stable foundation before attempting more strenuous exercise is key.
There are many ways to do this. If your injury includes lower back strain, for instance, then stretches and gentle core exercises could be what’s right for you. On the other hand, shoulder injuries might need exercises like press-ups against the wall or with arm circles.
Do Activities That Enhance Cardiovascular Health Besides Strength Training
If you’re looking for a more cardio-based workout that won’t aggravate your bone injury, then trying out low-impact exercises may be the best avenue for you to explore.
Swimming is an excellent example of a strength-training workout that strengthens core muscles and gets the heart rate up without too much pressure being put on bones or joints. Plus, it’s a whole lot of fun!
And if that doesn’t tickle your fancy, taking walks can improve aerobic health effectively with minimal to no risk. It all comes down to figuring out what works best for you, and gradually increasing intensity as you approach your desired results.
Eat Well & Consider Pre-Workout Supplements for Enhanced Performance and Recovery
After a fracture, your bone needs to heal and rebuild. Eating a healthy, well-balanced diet can help speed up your recovery. Your body especially needs protein, calcium, iron, vitamins C and D, and potassium. You’ll also want to avoid too much salt, alcohol, and caffeine as you heal, as these can actually slow bone healing.
Using supplements, such as pre-workouts and branch chain amino acids (BCAA’s), can often be beneficial for people looking to start exercising again too. According to a recent guide on BCAA vs pre-workouts by Erick Avila, taking a BCAAs or a pre-workout supplement can be a great way to enhance strength, endurance, and focus by acting as an immediate fuel-source.
Both options can also be combined to enhance muscle fuel, energy, pump, endurance, and muscle recovery–helping you to get the most out of your training sessions as you restart exercising.
Listen to Your Body: Know When to Push and When to Stop
Getting back into active living after an injury can be a very rewarding process. However, it must not involve too much pushing. It is all too easy to cause further damage when the body isn’t completely healed yet.
The key here should be progressing steadily, one step at a time so you can make your exercise routine sustainable again. So, take note of how your body feels throughout your sessions, and if something becomes uncomfortable, simply reduce the intensity or stop altogether until you’re ready for more challenging activities.
Remember, returning to physical activity after an injury requires thought, preparation, and a medical sign-off. It’s imperative to regain strength and mobility of muscle groups around your injury first and then move onto utilizing pre-workout supplements for pumping up results.
Finally, listening to your body during training is key to avoiding further trauma. It helps ensure you reach your targets safely.
When you’re ready to restart exercising, be patient. It may take some time to get back to your old routine, but you can get there.
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