Are you under treatment with one of our physiotherapists? Stay active, even outside the treatment room! In this blog, we give you tips and exercises to stay fit! Promote your recovery and get going!
The benefits of staying active yourself
Staying active yourself, depending on your complaint, can play an important role in your recovery process and overall health. By moving regularly and doing the exercises recommended by your physiotherapist, you will not only promote physical fitness, but also strengthen your muscles and joints. Staying active helps reduce stiffness, improve your mobility and prevent future injuries. Moreover, it contributes to your mental well-being by producing endorphins, which improve your mood and reduce stress. Taking action yourself ensures that you remain in control of your recovery process, leading to a faster and more effective recovery and a better quality of life.
Stay active with these tips:
Here are some tips and exercises to keep fit between your treatments:
1. Keep moving
Regular exercise is essential for maintaining muscle strength and flexibility. Try to include at least 30 minutes of moderate-intensity activity in your routine every day. This could be a brisk walk, cycling or swimming. Choose an activity that you enjoy so that you can keep it up more easily. We recommend continuing to exercise even if you are not under treatment with the physiotherapist.
2. Perform your exercises
Your physiotherapist will give you specific exercises to do at home. It is important to do these exercises consistently. They are tailored to your symptoms and help make your muscles and joints stronger and more flexible. Plan fixed times in your day when you do these exercises, for example, after breakfast or before going to bed.
3. Stretching
Stretching helps keep your muscles supple and prevents stiffness. Here are some basic stretches you can do daily depending on your complaint:
- Hamstring stretch: Sit with your legs straight out in front of you. Bend forward from your hips and reach for your toes. Hold this position for 20-30 seconds.
- Calf stretch: Place your hands against a wall. Step back with one foot and keep your heel on the ground. Bend your front knee and feel the stretch in your calf. Hold for 20-30 seconds and switch legs.
- Shoulder stretch: Bring your right arm across your chest and use your left hand to gently press your right arm. Hold for 20-30 seconds and switch arms.
4. Strength training
Strength training helps make your muscles stronger and supports your joints. You can do simple exercises without equipment, such as:
- Squats: Stand upright with your feet shoulder-width apart. Bend your knees and slowly sink down as if sitting on a chair. Come back up and repeat 10-15 times.
- Lunges: Step forward with one foot and bend both knees until your back knee almost touches the ground. Come back up and switch legs. Repeat 10-15 times per leg.
- Planks: lie on your stomach and push yourself up on your elbows and toes. Keep your body straight and hold this position for 20-30 seconds. Repeat 2-3 times.
5. Listen to your body
It is important to listen to your body and stop if you feel pain. Overexertion can delay your recovery. Discuss any new symptoms or pain with your physiotherapist so that we can adjust your programme.
6. Hydration and nutrition
Ensure adequate hydration. Water helps repair muscles and joints, and healthy eating gives your body the nutrients it needs. Eat plenty of proteins, vegetables, fruits and whole grains.
7. Relaxation
Stress can worsen physical symptoms. Take time for relaxation and stress management. This could be yoga, meditation or just a quiet walk in nature.
More information or make an appointment?
Incorporating these tips and exercises into your daily routine will support your recovery and keep you active between treatments. Stay in contact with your physiotherapist and follow their advice for best results.Do you have any questions or want to make an appointment? If so, please feel free to contact us. You can reach us by calling at 085-5000333 or mail to info@friskfysio.nl. We are ready to help you on your road to recovery and a pain-free life.
