Working Out at Home? It Is Not Over Yet!

Category: Orthopedic and Sports Therapy, Pain Relief

Physical Therapy Atlanta GAThe pandemic has changed the way we do things and people have had to get creative as a result. If you were used to going to the gym for your workout, you may be one of the millions of people who have found ways to work out at home. Even as businesses begin to open up again, there will still be those who choose to continue avoiding public spaces as much as possible.

The focus on germs and the COVID-19 virus for the last few months has people questioning if they will return to the gym when it does open. In the meantime, those workout sessions at home seem to be getting the job done. The only disadvantage is getting injured during your workout. Thankfully, most of the injuries people sustain during home workouts are minor and do not require intervention. Still, it is helpful to know what the common injuries are and take steps to avoid them.

Injuries Common to Home Workout Routines

Same as in the gym, strains and sprains are frequent injuries. Running, lifting weights and for some, even walking, if it is a new routine, can result in minor injury.

  • Ankle sprains are more likely to happen when you walk or run on uneven surfaces. Swelling and pain along with a limited range of motion can keep you sidelined for a while. Be sure to let the injury heal before getting back into your regular routine.
  • Hip pain is common for runners who do a lot of uphill running. Zumba exercisers who overdo may also find themselves experiencing hip pain. The hip flexors can cause muscle spasms when they are strained. Take it easy, but do not stay in one position too long, because stiffness can become a problem.
  • Rotator cuff strain is a result of improper form. It can also happen with excessive weight progression. Swelling and inflammation can cause the resulting shoulder pain to be intense.
  • Shin splints are one of the most common running injuries. You feel the discomfort along the inside of the shin. The throbbing and sensitivity of shin splints can also occur in those who have been sedentary and finally decide to begin a walking regime.

Addressing the Problem

Generally, all these issues are minor and unless you feel severe pain or do not get relief from home remedies, a trip to the doctor is not necessary. R.I.C.E. is the key to swift recovery. This acronym will help you remember what to do if you become injured.

  • Rest – Especially for the first few hours after the injury, it is important to rest the injured area because the muscles are weak and continued use could cause more damage.
  • Ice – Use an ice pack or a bag of crushed ice or frozen vegetables, if necessary, to keep swelling down.
  • Compress – Be sure to keep an elastic bandage in your first aid kit. Wrap the injury, being sure not to do it too tight. This will help the swelling to stay down and it provides support.
  • Elevate – Raising your injured foot or leg at heart level will also minimize swelling.

Attend to your injury for the first 48 to 72 hours for the most effective treatment. Over-the-counter pain medication will help alleviate discomfort. After the third day you can apply heat and alternate ice and heat, if it helps.

At Sovereign Rehabilitation, we are here to help you feel better fast. If you experience severe or prolonged pain or discomfort, contact us to schedule an appointment.

Posted on behalf of Sovereign Rehabilitation

Sovereign Rehabilitation – Atlanta Physical Therapist
5555 Peachtree Dunwoody Rd, Suite 225
Atlanta, GA 30342
Phone: (404) 835-3340
For our patients’ convenience, we offer 14 locations to serve you.