The Orthopedist, Knee Specialist, Sports and Regenerative Medicine, Adílio Bernardes Guides
Orthopedic and specialist in regenerative medicine warns of the importance of rehabilitation and muscle strengthening
Keeping an exercise routine is one of the pillars of physical and mental health. For many people, training goes beyond aesthetics, it is a way to relieve stress, have more disposal in everyday life and take care of longevity. However, those who practice impact activities such as running, football, functional or even crossfit have more propensity for injuries, especially in the knee, one of the most requested joints in any sporting practice. When it appears, the anxiety of returning to the routine must be balanced with care and planning.
But how to return to the training routine safely after a knee injury? THE Orthopedist, knee specialist, sports medicine and regenerative, Adílio Bernardes He listed 10 essential guidelines to ensure a gradual, safe and effective performance. Check:
1. Understand why the knee suffers so much in training
This articulation is responsible for supporting body weight and allowing complex movements. Its anatomy depends a lot on muscles, tendons and ligaments to maintain stability, which makes it more susceptible to overload and trauma, especially in sports with jumps and curves.
2. Be aware of the most common injuries
Ligament lesions, menisci’s problems, patent condominium and tendonitis are the most frequent between athletes and practitioners of the gym.
3. Rest after the knee injury is essential in the first days
Shortly after the injury, it is essential to respect the time of the body: use ice, keep the rest and, if necessary, use immobilization. Nothing to force!
4. Avoid skipping the recovery steps
Expert exercise can aggravate the picture. Follow the medical and physiotherapist guidelines. The race is the enemy of recovery.
5. Evaluation before training
The return depends on the type of injury and sport. The ideal is to carry out a complete rehabilitation, with professional follow -up and functional tests to evaluate strength and stability.
6. He gradually returns and personalized
No return to the same rhythm as before. Start with light training, focusing on muscle strengthening and avoiding the movements that cause pain or discomfort.
7. The strengthening is to prevent
Strengthening the muscles around the knee and hip helps to reduce the impact, improve stability and prevent further injuries.
8. Choose the first exercises well
Press for legs, extensor chair, light squats, pulpacies for lifting and exercise for buttocks and adductors are good options. Walking, swimming and bicycles are also low impact sports indicated on this return.
9. Attention to high impact sports
After the medical release, there is no restriction as long as the muscle conditioning continues and any discomfort is respected.
10. Having patience: the body has its time
Respecting the rehabilitation program and satisfying every step with attention and patience is the shortest way to return to the training without risk. Leaving the steps can further delay recovery, warns Dr. Adílio.
Source: Terra
Ben Stock is a lifestyle journalist and author at Gossipify. He writes about topics such as health, wellness, travel, food and home decor. He provides practical advice and inspiration to improve well-being, keeps readers up to date with latest lifestyle news and trends, known for his engaging writing style, in-depth analysis and unique perspectives.
