It is sad to say, but we often wound when we are at the top of our form. We feel good, we have a sporty rhythm suitable for us and there jump … cold shower !! You have to slow down, do something else, reduce the intensity of its sporting practice for the repair of the body. It is difficult to admit.
While I start my second week of injury to the right foot, with the additional advantage of a walking boot … I wanted to take the opportunity to write this article on the sport that we can do when we are injured.
Wounded in the foot, ankle, knee or hip … in short: What a sport to practice when you are injured in the leg.
Request medical advice
The first thing to remember is that each injury is different!
Your sports doctor, physiotherapist, surgeon They are the only ones who are able to guide you on sports and intensity to practice when you are injured.
We will have to adapt to your feelings. And if you get out of a painful fracture and your foot is swollen: WAIT Before resuming any sport !!
What a sport to practice when you have a foot injury ?
It is necessary to limit the pressure on the foot as much as possible, even the twists. Then target Liar sportin water or on the ground.
Ok for swimming but in some conditions:
You can also orient yourself towards:
What to do a sport when you have an ankle wound or veal ?
It is the same as the feet but often you can make the normal internal bike (i.e. not only the one that lay).
It all depends on the intensity of the injury, the ankle must be Scatty And not too painful.
You can try:
Above all, Let yourself be guided by pain. If it hurts: I make another movement my body is not ready.
What a sport to do when you have a knee injury ?
Knee injuries are placing less and less. Now the goal is quite quickly go backAnd to find the extension of the leg.
From the moment we find the walk, it is above all necessary muscle the muscles around knee.
Your physiotherapist will make you fully exercise with lush and elastic bands to solicit the quadricpes, the Jambiers Ischie, the thigh interiors. Make them regularly!
For sport, opt for:
As for Aquagym, wait to have the ok of your physiotherapist because many exercises require ankle or knee twists …
What a sport to do when you have a thigh injury ?
It can be a muscle injury, a TFL problem (tensor of the lata band) … the first indication is rest and massage.
Then waiting for the thigh to go better:
No Pilate When you have a pain in the thigh!
The exercises are very popular between quadriceps and adductors. This can add contraction to wounded muscle fibers. Wait to improve a lot.
What a sport to do when you have a sciatica ?
When the pain is very acute, the goal is to walk, swim, because not a pedal but really very nice!
Circulate the blood In the muscles affected by the sciatic nerve in front, it will help to reduce pain.
So remember gently muscle the buttocks, the back of the thigh, the quadriceps and calves. First in terms of body weight, then with luxuries, elastic bands. My painful pain programs and the buttock challenge are perfect for you !!
And in the near future it will be necessary to make every effort a Maintain a good muscle mass Thighs, back and buttocks.
My training plan for recovery
This is enough to take care of you for 1 or 2 months of convalescence of the injury. I join my idea of training plan to run here. As you can see, after 10 days of full break, I don’t intend to stop sport !!
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