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Orthopedics6 Minute Read

Recovery and Beyond: Building Strength After an Orthopedic Injury

icing an injury
Reviewed By: Dr. Jason Walters
Published: Friday Jun. 28, 2024
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If you experience an orthopedic injury, what you do during the recovery period can have a big impact on how soon you're able to resume your normal activities. Through rehabilitation, you can often rebuild strength sooner and reduce your risk of suffering another injury in the future. Here, we look at the phases of recovery, the importance of strength training during the process, and tips for exercising following an injury.

Understanding the phases of recovery

Although people heal at different rates, most people go through four phases of recovery after an orthopedic injury: the acute phase, the first stage, partial recovery, and full recovery. Here’s a look at each one.

Acute phase

The acute phase is the period immediately after an injury and usually lasts for around five days. To alleviate discomfort and swelling during this phase, your doctor will likely recommend that you use the RICE method:

  • Rest: Avoid putting your weight on an injury or using the affected areas as much as possible for 24 to 48 hours.
  • Ice: Apply an ice pack for 20 minutes at a time once every four hours for the first 48 hours.
  • Compression: For the first 48 to 72 hours, wrap the area with a medical bandage so that it fits snugly without causing increased pain, numbness, tingling, or coolness.
  • Elevation: Keep the injured area above heart level.

After the first two to three days, you’ll likely be ready for small, gentle movements, but follow your doctor’s advice regarding timing.

First phase

During the next five to 10 days, you’ll typically be able to continue making small movements. Your doctor will likely advise you to start using a heating pad or other warm compress instead of ice to increase circulation to the affected area.

Partial recovery

After the first 10 days, the initial pain and swelling will likely have subsided considerably. At this point, your doctor will typically recommend the use of compression bandages and suggest that you begin stretching exercises.

Full recovery phase

Around day 20, you’ll likely be ready to start focusing on more vigorous exercises geared toward rebuilding your strength.

The importance of strength training during recovery

Strength training is an essential part of recovery following an orthopedic injury because it helps you recover strength, stabilizes and supports the joints, and may reduce your risk of future injury.

Recovering strength

Trauma due to an injury and the lack of activity during recovery can leave muscles weakened. Strength-building exercises, such as resistance band workouts and weightlifting, gradually rebuild muscle mass. Over time, they can help you regain full functionality of an injured area.

Stabilizing and supporting joints

Strong muscles stabilize and support your joints throughout the recovery process. Exercising to maintain and rebuild muscles in the affected area can lead to improvements in balance, coordination, and joint function.

Preventing future injury

Strength training results in stronger muscles, ligaments, and tendons, and exercising makes the musculoskeletal system more resilient, reducing the risk of future injuries and improving outcomes if an injury does occur.

Tips for building strength after an injury

To ensure your success with strength training following an orthopedic injury, follow these tips:

Create a plan with your doctor

No two people will have the same experience when recovering from an injury. How quickly you progress through the phases depends on a variety of factors, including your age, your previous level of physical activity, and the severity of your injury.

To ensure the best possible outcome, work with your doctor to develop a training plan based on your individualized needs. Visit with your doctor regularly to discuss your progress and modify your strategy as needed. If you have questions or concerns between appointments, contact your doctor for advice right away.

Take things slowly

Although you’re eager to get back to your everyday routine, view your recovery as a journey that will take time to complete. Gains in strength won’t occur overnight, but with consistent effort, you will gradually begin to see results.

When you first start strength training following an injury, use light resistance bands or weights, and perform a limited number of reps. As you gain strength, you can increase the number of repetitions and gradually raise the level of difficulty with stronger resistance bands or heavier weights.

Set realistic goals

While your ultimate goal is complete recovery and being able to perform all the activities you once enjoyed, breaking your larger goal into smaller ones can help you stay motivated throughout the recovery process.

Start with a one- or two-week goal and celebrate each achievement when you succeed. Then, set another goal based on your progress, and so on. Your doctor or physical therapist can help you determine what goals are realistic at each point during your recovery.

Maintain proper form

When it comes to strength training, form matters more than repetition. You’ll see more benefits from performing only a few exercises correctly than you will from doing many without maintaining the proper form. You’re also more likely to reinjure yourself or cause a new injury if you don’t properly perform your strength-building exercises.

Having an expert, such as a physical therapist, show you how to perform exercises and monitor your initial workouts can help you avoid developing bad habits that could hinder results or put you at risk for another injury.

Track your symptoms and workouts

As you continue through recovery, keep a journal. Rate your level of discomfort and take note of any other symptoms you experience from day to day. Keep track of your workouts, including what exercises you performed and what weights you used. You and your doctor can use this information to track your progress and determine if any changes to your rehabilitation plan are necessary.

Recovering from an orthopedic injury is a journey that involves patience, dedication, and a well-structured plan. By understanding the phases of recovery and the importance of strength training, you can rebuild your strength, stabilize your joints, and reduce the risk of future injuries. Remember to work closely with your doctor to create a tailored recovery plan, take things slowly, set realistic goals, maintain proper form, and track your progress. Start your path to recovery today and experience the benefits of a stronger, healthier you. If you're ready to begin your journey to full recovery, consult with a healthcare professional to develop a personalized plan that meets your specific needs.

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