• Stretching and increasing the range of motion can help increase flexibility around the injured area and reduce scar tissue buildup.
• Strength-building exercises like squats, lunges, and push-ups can help protect the injured area while allowing it to heal correctly.
• Swimming is an excellent exercise for rehabilitation due to its low impact on injured joints and muscles.
• Walking or running can help increase cardiovascular fitness while protecting the injured area.
An injury can paralyze your life, leaving you unable to even walk. Rehabilitation is a key factor in helping to overcome an injury and get back to living your life. While a trip to the doctor and a therapist are highly recommended, a few home remedies can be very effective in rehabilitating an injury.
You can do plenty of things at home to support your body in healing itself. Of course, it’s always a good idea to check with your medical team before beginning any exercise program—but these tips can help get you back on track without leaving your house.
Start with Stretching and Range of Motion Exercises
Stretching and increasing your range of motion helps keep muscles supple and healthy and reduces scar tissue buildup. You can focus on stretching, and ROM (range of motion) exercises that target the area you need rehabilitated and other areas that may be connected or related. Here are some quick tips for different types of injuries:
For Knee Injury
The quadriceps and hamstring muscles are especially important to concentrate on. You can do this by lying flat on your back and performing a simple straight leg raise with each leg. This will help increase flexibility in both legs so your injured knee is not overworked.
For Shoulder Injury
Arm circles and shoulder shrugs can help improve the range of motion. Start by standing with your arms extended out to the sides, and make small circles with each arm forward, then backward. Each day, this should be done slowly and surely to help increase strength and blood circulation in the shoulder area.
For Ankle Injury
The calf muscles can take a lot of strain when an ankle is injured, so calf raises can help keep the muscles strong and flexible. Stand next to a wall or chair for balance and slowly raise up onto your toes, hold for five seconds, then lower yourself down. This exercise can be done multiple times daily to help strengthen your ankle and reduce swelling.
For Back Injury
Heel slides are a great way to increase flexibility in the lower back. Start by lying on your back with your feet flat on the ground and your knees bent. Keeping your core engaged, slowly slide one heel toward you while keeping the other foot flat, hold for a few seconds, and then switch sides.
Strength Building
Strength building is also key for rehabilitation at home. If possible, include strength exercises that don’t require equipment in your workout routine three times a week. This will help build the muscle strength necessary to protect the injured area while allowing it to heal correctly. Additionally, strengthening muscles around an injury helps promote better balance, making it easier once rehab is finished and you return to normal activities. Here are some of the exercises that you can do:
For Lower Body Injury
Squats and lunges are great for working the legs and hips. This can also help improve balance and coordination in the lower body. Start by standing with your feet slightly wider than hip-width apart and squat down as far as you can, making sure to engage your core throughout the exercise.
For Upper Body Injury
Push-ups are an excellent exercise for the whole body and can be done with modified versions if needed. Start in a plank position, then slowly lower your body to the ground by bending your elbows while keeping your core tight. Push back up to starting position and repeat.
Aerobic Exercises
Aerobic exercises can also help increase blood circulation to the injury site and reduce inflammation. This can include the following activities:
Brisk walking
Another great way to increase circulation and reduce inflammation is to walk briskly around the block or at a nearby park. The gentle movement helps stimulate muscles, tendons, and ligaments, speeding up recovery time. Wear supportive shoes with good arch support to protect your feet.
Swimming
According to studies, swimming is one of the best exercises for rehabilitating an injury. The body’s weight is supported by water, which decreases stress on injured joints and muscles. It also helps increase blood flow to the area and promotes healing. Have a custom-made pool design installed at home that’s specifically for rehabilitation exercises, and make sure to swim with slow, controlled movements.
Walking or Running
Low-impact walking and running (if your doctor or therapist has okayed it) are great ways to increase cardiovascular fitness while protecting the injured area. Start slowly and build up as your injury improves over time.
An injury can be frustrating, and it may seem like there is no end in sight. But with the right home remedies, you can help support your body’s natural healing process and return to living a full life. With these tips and tricks, you can start feeling better quickly. Remember to always check with your doctor or therapist before beginning any exercises.
