How to recover your mobility after an injury (What to do, What to avoid)


Experiencing a debilitating injury is something everyone wants to avoid as much as possible. However, the reality of life is that it can happen to anyone, thanks to a number of factors. Among other things, your mobility is likely to be affected after an injury.

Knowing what to do and what to avoid are the key things to know about when you’re trying to recover from an injury. Let’s say you are a sports person, an active lifestyle person, or an elderly citizen, it’s important to know how to recover your mobility when you’ve had an injury.

Not having the right information can pose problems. For instance, a person recovering from an injury can practice the wrong exercise which worsens the injury condition.

While some injuries will heal on their own, others require personalized physiotherapy and exercises regimen for healing to take place. This is the place for specialized attention to cause full recovery and re-attainment of full mobility.

What to Do to Recover Mobility after an Injury

1.) Undergo Physical Therapy

The first step toward recovery from injury and improving your mobility is to get in touch with a physiotherapist. This is what we do at Stay Active Rehabilitation – we help you recover from your injury and pain problems to enjoy lasting relief going the things you love.

Physiotherapy treatment can help to greatly reduce your pain and regain your mobility. Our physiotherapists will examine your body for signs of misalignment or structural damage, in addition to examining your stance, posture, gait, and range of motion. In many cases, our North York Physiotherapy Clinic can relieve your pain altogether, sparing you the need for potentially harmful medication or surgical correction.

After your physical exam is complete, our physiotherapist will prescribe a physiotherapy plan for you, aimed at relieving unnatural stresses and strains so you can recover quickly. They will also focus on normalizing your joint function so you can get back to living life comfortably.

We offer a FREE consultation session to discuss your problems and proffer a solution for it. Contact us right away to book a session now.

2.) Exercises

Exercises concern the mobility of the different parts of the body. Usually, it’s advisable to carefully keep an injured body part mobile to keep the blood flow and functionality in it no matter how little this effort is. The required exercise will depend on the location and severity of the injury on the body part. Recovery will depend on your existing level of health and rehabilitative efforts involved.

You will be given targeted exercises designed for relieving joint pain and stabilizing the weak part of your body. The exercises may vary depending on your condition; for example, research has demonstrated that those suffering from patella pain (kneecap pain) tend to respond better to exercises that focus on strengthening both the hips and knees, rather than just focusing on the knees alone.

Below are some of the types of injury recovery exercises to perform to improve your mobility. It’s often best to repeat them several times a day to increase strength and mobility.

For Back Injury Recovery, consider the following exercises:
– Pelvic Tilts
– Bird Dogs
For Shoulder Injury Recovery, consider the following exercises:
– Pendulum
– Crossover Arm Stretch
Hamstring Injury, consider the following exercises:
– Single-Leg Bridge
– Hamstring Curl
Groin Injury, consider the following exercises:
– Adductor Squeeze
– Side-Lying Leg Lift
Knee Injury, consider the following exercises:
– Straight Leg Raises
– Step-Ups

3.) Eat Right and Listen to Your Body

What you put into your body will go a long way into enhancing your chances of recovering quickly. Diet is an important aspect of recovery and must be done with care. We advise working with a nutritionist or dietician on foods that improve the repair of body cells and recovery.

Above all else, listen to your body and act accordingly. Don’t over-stress yourself and know when to stop. Limits must be maintained to avoid an injury relapse.

4.) Rest for enough hours

Rest is the body’s avenue to work on repairing itself. 8-10 hours of sleep daily will do your body a world of good so go ahead and enjoy this moment of fewer activities and your body will thank you for it.

Call Stay Active to make an appointment. It is time to take a stand against your pain and mobility issues to get started on the path of long-lasting pain relief today! Your body will be glad you did!

Visit Stay Active Rehab or call (416) 634-0005

We do virtual sessions and invite you to book a consult for a complimentary phone consultation with one of our physiotherapists or give us a call us at (416) 634-0005 to book a Free Consultation with one of our expert physiotherapists.

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Stay Active’s team of rehabilitation professionals regularly provides its patients with information on living happier, healthier lives. Please take value in these physiotherapy and massage therapy insights.