Moving to Heal: The Crucial Role of Physical Activity in Overcoming Injuries and Health Limitations
- Juan Ojeda, MSc
- Jan 31
- 3 min read
Main Points:
We've got it all backward: Staying still isn't the answer.
The negative effects of sedentarism.
The role of physical activity in injury rehab.
What can you do?
We've all experienced some form of injury or accident, and it's common to be advised to rest and avoid movement. There’s a great deal of fear surrounding movement after an injury, leading many to believe that inactivity is the best approach. But what if I told you that we've got it all wrong? Staying still isn't the solution!
Many medical professionals are not fully up-to-date on the latest practices and scientific evidence regarding the management of musculoskeletal injuries. Bridging the gap between doctors, physiotherapists, personal trainers (PTs) and fitness coaches is essential to ensure patients receive the most effective care.
While injuries can't always be prevented, you can significantly reduce your risk of developing them. Factors such as load, strength, flexibility, specificity of exercise, social engagement, and injury history all play a role in injury prevention. This means that not just the sports you practice, but also your daily activities, can predispose you to certain injuries. For instance, if you sit for long hours each day, you’re more likely to develop conditions like scoliosis. Similarly, factory workers may be at higher risk for shoulder or back issues.
This is where physical activity serves as one of the best forms of medicine available. Research and intervention protocols consistently show that physical activity reduces the risk of injury, speeds up recovery, and improves long-term prognosis; so going to your local weightlifting gym could potentially save you some visits to the doctor.
For example, the FIFA 11+ program, which involves a 10-exercise warm-up before training and matches, has been shown to reduce all injuries by 35%. Another compelling piece of evidence is the wide body of research demonstrating that physical activity interventions often yield similar recovery rates to surgical interventions for various injuries (whether it's a meniscus tear or a dislocated shoulder). Who would've thought that you could find the best medicine in a private gym?
So, What Does This Mean for You?
If you're injury-free, consider yourself lucky! To maintain optimal skeletal and muscular health, it's advisable to incorporate strength training into your routine two to three times a week. Strength training is key for preventing all sorts of injuries.
However, if you are currently dealing with an injury, it’s crucial to start training as well. Focus on exercises that specifically target and strengthen the injured tissues to promote healing and prevent future issues. Leaving injuries as they are caused further worsening, so staying still is not an option!
Be sure to consult professional fitness coaches, like our team at Battleground Training, to get the best out of your health journey, and don't be shy to ask for help when you feel you need it. You'd be amazed of what you can achieve with the right personal trainer.
Remember, being physically active is not only about aesthetics or performance. It’s the most effective form of medicine you can take to ensure a long, happy, and healthy life.
Best of wishes,
Juan
Battleground Training is a health and fitness company based in London. We specialise in 1-on-1 personal training in Chiswick, Hammersmith, Acton, and throughout London. Contact us for more information or to arrange a consultation.
