Resistance Exercise
Resistance exercise, commonly referred to as strength training or weight training, is a fundamental component of physical therapy and rehabilitation. It involves using resistance—such as weights, resistance bands, or body weight—to challenge and strengthen muscles. At Spire Hospital, Dr. Gaurav Pawar emphasizes the importance of resistance exercise in improving muscle strength, joint stability, and overall functional capacity, particularly for patients recovering from injuries or managing chronic conditions like osteoarthritis.
Do’s and Don’ts Local Ultrasound Therapy
Do's
- Warm-Up: Always begin with a warm-up to prepare your muscles and joints for the workout, reducing the risk of injury.
- Use Proper Form: Maintain correct posture and technique throughout each exercise to effectively target the intended muscle groups and prevent injuries.
- Start with Light Weights: If you are new to resistance training, begin with lighter weights and gradually increase resistance as your strength improves.
- Perform Controlled Movements: Execute exercises with smooth, controlled motions to minimize the risk of muscle strains or joint injuries.
Don’ts:
- Don’t Sacrifice Form for Weight: Avoid using excessively heavy weights that compromise your form; proper technique is more important than lifting heavier weights.
- Avoid Jerking Movements: Steer clear of using momentum or jerking motions to lift weights, as this can lead to injuries and diminish the effectiveness of your workout.
- Don’t Overtrain: Allow adequate time for muscle recovery between sessions. Overtraining can lead to fatigue and increase the risk of injury.
- Don’t Hold Your Breath: Breathe steadily throughout your exercises; holding your breath can raise blood pressure and strain your heart.
Recovery Timeline
- First Few Days: Expect swelling and discomfort, which can be managed with pain medications, ice, and elevation. You will likely be using crutches and a brace.
- Weeks 1-3: Focus on restoring range of motion with physical therapy. Gradually increase activity levels but avoid weight-bearing exercises.
- Weeks 4-6: Begin to regain strength through more intensive exercises. Weight-bearing activities may be introduced slowly.
- Months 3-6: Continue physical therapy with an emphasis on strengthening the leg muscles. Low-impact exercises like cycling or swimming may be permitted.
- Month 6 Onwards: Depending on your progress, you may gradually return to sports or other physical activities. However, full recovery and return to high-impact sports may take 9 to 12 months.
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Phone
9175983868 / 8600159688
punehipandknee@gmail.com