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Safe Exercise Program: Progressive Activity Guidelines After Orthopedic Injury
Summary
Recovering from an orthopedic injury requires careful attention to how you exercise. This handout provides a step-by-step guide to help you safely increase your activity levels without causing further injury. By following these guidelines, you'll support your recovery and return to your favorite activities.
What Is This & Why It Matters
This handout is designed to help you safely get back to physical activity after an orthopedic injury. Progressing through different phases of exercise can prevent re-injury and support healing. Following these steps ensures your body adapts to increased demands, allowing you to regain strength and mobility at a pace that's right for you.
What You Should Do
- Start with controlled range-of-motion exercises during the first two weeks. Focus on gentle movements that don't cause pain.
- In weeks three and four, introduce light resistance exercises. Use bands or light weights as recommended by your therapist.
- Move to moderate resistance exercises between weeks five and eight. Increase resistance gradually as tolerated.
- Begin sport-specific activities after week eight if cleared by your therapist. Tailor exercises to match your sport or daily activities.
- Ice the affected area after exercising to reduce swelling and discomfort.
- Ensure adequate rest between exercise sessions to allow muscles and tissues time to heal.
- Schedule monthly check-ins with your physical therapist to adjust your exercise plan as needed.
What You Should NOT Do
- Avoid high-impact activities like running or jumping until cleared by your healthcare provider.
- Do not push through pain during any exercises; stop if pain increases.
- Refrain from starting new exercises without consulting your physical therapist.
- Don't skip rest days; they are crucial for recovery.
- Avoid comparing your progress with others; everyone's recovery timeline is unique.
Symptoms: Normal vs Warning Signs
Normal (Don't Worry)
- Mild soreness in the muscles after exercising.
- Tightness around the injured area as it heals.
- Slight swelling that decreases with rest and ice.
- A gradual increase in range of motion over time.
Call Your Doctor If...
- Persistent or increasing pain during or after exercise sessions.
- Significant swelling that does not improve with ice and rest.
- A sudden loss of movement or function in the injured area.
- Any new symptoms such as numbness or tingling around the site of injury.
FAQ
How long should I ice my injury after exercising?
Apply ice for 15-20 minutes post-exercise to reduce swelling and discomfort.
Can I do cardio exercises while following this program?
Yes, low-impact cardio like walking or cycling is usually safe but check with your therapist first.
What should I do if I miss a session?
Resume your exercise schedule as soon as possible, but avoid doubling up on sessions.
How will I know if I'm ready for sport-specific activities?
Your physical therapist will assess your progress and give you the green light when you're ready.
Is it normal to feel tired after exercising?
Yes, feeling tired is normal, but ensure you're not overdoing it. Rest adequately between sessions.