How to Maintain Muscle Through Injury
Introduction
For avid gym goers who treat physical exercise as a way of life, injuries become a lengthy and extremely frustrating experience. They could be caused due to overexertion, improper technique, or accidents that occur on or off the gym floor.
These injuries often lead to extended periods of immobility. The person may be unable to lift weights, engage in light activity or even move comfortably. A loss of muscle mass and strength is, therefore imminent as they are forced to simply sit and recover.
This loss of muscle, known as muscle atrophy, happens when muscles are not being used and hence lose their mass and function. This decrease in functionality prolongs the recovery time and makes rehabilitation more challenging.
It is crucial, then to preserve the health of your muscles to maintain a healthy lifestyle. By taking steps to prevent atrophy, you can speed up a smoother recovery and a quicker return to your fitness routine.
Adjusting Exercise Routines
The post-injury workout will require you to make some alterations to your fitness plan to incorporate the injury and avoid the injured area.
A good idea is for your workout to focus on the unaffected and healthy muscle groups.
An injury in the shoulder or the arm can cause difficulty in a lot of exercises targeting your upper body but should not necessarily stop you from doing lunges, leg presses and other lower-body exercises.
On the other hand, an injured knee or an ankle should shift the focus of your routine to only the upper body and exercises that target your chest, shoulders or arms.
Low-Impact Activities
Low-impact exercises that could not only be helpful in maintaining muscle mass but also in the recovery processes of many muscle injuries should be incorporated into the workout plans.
For example, swimming helps maintain muscle strength without putting them under a lot of stress.
Cycling helps maintain leg strength and is a good option for cardiovascular health.
Isometric Exercises
Isometric exercises involve the tightening or contractions of certain muscles without stretching or moving the joint. They help maintain strength and do not require any specific fitness equipment. These are low-impact exercises and put very little to no strain on the injured muscle.
The repeated tightening strengthens the muscles and helps maintain muscle mass throughout the period of injury.
Isometric exercises include:
- Wall sits
- Planks
- Seated leg extensions
- Bicep curls
- Shoulder curls
Using Resistance Bands
Resistance bands are highly effective tools for maintaining and building muscle strength, especially during injury recovery. You can exercise a variety of muscle groups using these bands. Since they are easy to carry, these bands can be used wherever you want, even without having to leave the comfort of your room. With adjustable resistance levels they are optimal for rehabilitation exercises and to work muscles without straining them too much.
There are quite a few types of bands available.
- Therapy Bands
- Tube Bands with Handles
- Loop Bands
- Figure-8 Bands
- Lateral Resistance Bands
Resistance Band Exercises include:
- Bicep Curls
- Squats
- Chest Press
- Lat Pulldowns
- Glute Bridges
- Shoulder Press
- Tricep Extensions
- Standing Leg Abduction
Core Strength
Working on your core strength during injury is important to maintain overall fitness and stability. Your strong core will help in maintaining a good posture, and reduce the risk of back pain. It can prevent further injuries by reducing the stress on your spine. It can assist in all your movements and help you maintain balance.
There are many effective core strength exercises that you could do at home.
- Plank
- Side Plank
- Bicycle Crunches
- Russian Twists
- Leg Raises
- Bird Dog
- Dead Bug
- Mountain Climbers
- Hollow Hold
- Stability Ball Rollout
Rest and Recovery
Remember to stop all activities that cause pain or you feel are straining your muscles. It is important to rest the injured muscles during the initial phases of your recovery.
You can apply ice to the injured area for 20 minutes every 1-2 hours during the first 48 hours to reduce swelling and pain.
If needed elevate the injured limb above heart level to decrease swelling.
After recovery
Once the injury gets better and you are able to get back to the gym, it is advisable to start again slowly. Using lighter weights with a larger number of repetitions can help prevent muscle loss without putting too much strain on the injury.
Nutrition for Muscle Maintenance
During the recovery stages when physical exercise becomes very difficult, maintaining muscle mass and strength relies heavily on the nutrition you take. A well-balanced diet can do wonders for overall health and well-being.
- Consuming protein-rich foods such as lean meats, fish, eggs or even dairy products can help with muscle repair and growth.
- Apart from protein, consuming adequate amounts of carbohydrates provides you with the energy your body needs to recover from muscle strains and conduct daily activities. Introducing whole grains such as oats or brown rice, fruits and vegetables can be helpful in fulfilling your body’s carbohydrate requirements.
- Vitamins can also be an important source for tissue repair, bone health and muscle functions. Vitamins C from citrus fruits and berries, Vitamin D from fatty fish and dairy products, and Vitamin E from nuts and green vegetables can all help in the recovery stages of your injury.
- Equally important aspects of your diet are minerals like calcium, magnesium and zinc. Calcium supports bone health, zinc facilitates protein synthesis and magnesium aids muscle relaxation.
- And most importantly, stay hydrated. We cannot stress the importance of hydration enough!
Conclusion
An injury can be a highly demoralising experience for athletes or gym-goers. A complete turnaround in their schedules and lifestyles may be needed. But with proper guidance and care, and a well-thought-out strategy, recovery can be both effective and fulfilling.
Remember to seek professional advice from healthcare providers and physical therapists to develop a personalised rehab plan. Focus on rest, proper nutrition, and gradual easing into activities to maintain muscle strength and overall fitness.
But most importantly, stay patient and positive and you are sure to get a smooth and successful recovery.
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