Muscle strain or pain happens to everyone (generally at the most inopportune moment).
Whether due to extreme exercise, unexpected mishaps, or simply old age, everyone can have muscle injury or strain. This makes the body feel hurt and weak, sometimes even if the injury has been healed for weeks.
While something like a twisted ankle or the blunt force of something heavy can cause bruising and soreness, such injuries heal themselves fairly quickly, leaving you physically well again after just a few days.
In contrast, worse injuries can make a person feel weak longer. To recover quickly, you need physical training, so that your body can get well sooner.
The most important thing, regardless if it’s a simple or more complicated injury, is to keep the injury site from becoming too weak. And remember that you can’t fully recover the power in your muscle without you helping it along.
For this, you must keep your body active, most especially the injured muscle.Here are a few exercises to help rebuild your strength and stamina.
Upper and Lower Arms
Perhaps you threw your shoulder out during a game of catch with your nephew, or you injured your elbow at the gym.
Start with small, low-impact stretching exercises to simply increase blood flow and give attention to the muscle in question.
For upper arms, extend each arm horizontally across your chest to stretch your deltoids. Do some small shoulder shrugs, rotating your shoulders in a circular motion from from front to back.
Or, if you feel that adding light weights wouldn’t create more soreness or fatigue, try incorporating them and doing some bicep curls to work your muscles and rebuild lost strength.
For your forearms, starting as easy as squeezing a stress ball can create enough mobility to flex your muscles and give them a nice warm-up through a few sets or repetitions.
To really work your full arms and even incorporate your upper torso and shoulders, do a few standing push-ups.
Stand facing the wall, with your arms extended straight, hands touching the wall, and feet shoulder-width apart. Lean your body weight towards the wall, maintaining a regular push-up stance throughout the full maneuver, keeping your spine straight and abs tightened. Push back out again, like a normal push-up, using the wall as your support.
With this, you use the the same muscles without having them support your entire weight which could cause further injury.
These low-impact stretches and exercises will stimulate your muscles and give your arms’ strength back in no time.
Upper and Lower Legs
Leg injuries include spraining an ankle and pulling a hamstring or simply falling and landing on them at an awkward angle.
In case you have these, making sure you won’t overexert yourself.
Start by sitting in an upright chair or stool. Roll your ankles slowly, going both clockwise and counterclockwise to give the joint some necessary motion. Doing this will also warm your calves a bit as well, leading you into this next move.
Sitting on the same chair (or moving to the ground if your prefer), try straightening your legs outward and reaching your arms and upper torso towards your toes, as far as you can comfortably go. Only go far enough to feel a light stretch; if the exercise feels too stressed or painful, pull back a bit, simply laying your hand on your calf instead.
This will flex both your calves and hamstrings, not to mention your lower back, giving you a well-rounded lower body movement that is still low-impact.
To work your quads, try the basic quad stretch. While standing, feet shoulder width apart, hands at your sides, lift one calf back and upwards towards your rear. Grab your foot or ankle and hold this position, using your opposite arm for balance against a table or wall.
Switch sides so both quads can receive a nice, warming stretch.
Upper and Lower Back
Try doing some sitting rotations at your desk, like crossing your arms across your chest and slowly rotating your upper torso to your left, repeating the motion on the other side. This will help increase the flexibility in your spine and keep your spinal disks from resting atop each other for too long during the day.
For your lumbar region, take a few minutes each hour to stand and stretch down to your toes, as far as is comfortable to reach.
Simple movements and exercises like these may seem too trivial to help an injury in theory. However, these small steps daily will ensure you don’t aggravate an injury, while also keeping your muscles and joints active and warm.
Such maneuvers to elevate your health overall, giving your body back the strength as it recovers from injury.