Injuries can be real setbacks, right? Whether it's a sports injury or a planned surgery, recovery often takes time and requires immense patience. But here's the good news: Those who focus on muscle building beforehand will recover faster.
Knees, hips, or back – injuries come in many forms, and so do the paths to becoming pain-free and regaining previous levels of performance. But they all have one thing in common: Muscles are indispensable.
Well-trained muscles play a crucial role in the rapid recovery of the body after surgery or injury. Numerous scientific studies confirm that muscle tissue plays a key role in recovery. Muscles promote blood circulation, aid in nutrient transport, and expedite the healing process. A study published in the "Journal of Orthopaedic & Sports Physical Therapy" showed that patients with stronger muscles had significantly shorter recovery times. Similarly, a meta-analysis in "Medicine and Science in Sports and Exercise" supports the idea that muscle training improves postoperative recovery. The numbers speak for themselves: a study found a 30% faster rehabilitation rate in individuals with trained muscles compared to untrained ones. Therefore, regular muscular activity is not only crucial for prevention but also for rehabilitation and overall health.
With an injury, one naturally adopts a protective posture. If the left knee hurts, for example, there's often an unconscious shift in favor of the right leg. This imbalance leads to unequal distribution of muscle mass in the body. Consequently, it can cause tension, pain, and even new damages. As soon as possible, targeted training should be used to restore balance between the body's halves. At AURUM, we observe these imbalances during training as both halves of the body are compared.
Often, an injury means not just a pause in training but also rest and avoidance of stress on the affected area. Unfortunately, our bodies follow the principle: "Use it or lose it" – meaning, what's not used isn't needed. If, for instance, due to pain, we barely move our legs, the body quickly begins muscle atrophy. During certain phases of injury or illness, this cannot be avoided. However, as soon as possible, it's essential to remember and begin muscle building. Because muscles not only give us the strength to walk, lift, or carry but also support other body structures like joints. Neglecting muscle building after an injury increases the risk of re-injury.
Professional athletes are usually highly motivated to return to sports as quickly as possible. Athletes' faster recovery can be attributed to several factors. Firstly, well-trained muscles have improved blood circulation, aiding in nutrient supply and the removal of metabolic waste products.
Secondly, athletes tend to employ effective recovery strategies, such as targeted training, physiotherapy, and dietary optimization. If athletes injure one side, their overall fitness and their ability to perform specific training for the affected side play a role. Targeted rehabilitation and a professional medical team support them in returning to sports swiftly and safely.
It's important to note that every healing process is individual, and athletes often have close monitoring to ensure their return to training and competition is optimal.
Have you heard of myokines? They are messenger molecules from muscles released during and after strength training. These molecules have impressive effects on the entire body: they are said to boost the immune system, protect against cancer, promote metabolism, and much more. However, their primary function is to support muscle regeneration.
Read more: How Muscles & their Myokines Boost Your Immune System
Myokines also have anti-inflammatory properties, which is particularly interesting in the context of injuries. Many injuries and pains are associated with inflammation. When myokines are released through strength training, they can halt inflammatory processes, contributing to recovery.
Here's the kicker: why not prepare beforehand for a possible injury or planned surgery? By building your muscles in advance, you create a sort of shield for your body. This makes rehabilitation easier later on and speeds up your recovery.
Read more: Preventing Sports Injuries
Muscles have memory, and that's what you can leverage. Whether it's after an injury or when getting back into training after a long break, your muscles remember their previous condition. If you had a strong muscle structure from previous strength training before the break, you'll recover your old strength faster compared to someone who has never trained before. This is due to muscle memory – some processes need to occur only once during muscle building. Afterward, the body can recall them even after a break.
However, this doesn't mean you should immediately start with the previous weight or resistance. Start slowly to gradually rebuild the previously damaged structures. The percentage with which you can start again depends on various factors. Inform your AURUM coach about your injury, and together, you can decide which exercises are beneficial for you and which are not.
Book your free trial training now!
Clearly, after an injury, the structures are still fragile and can easily be damaged again. Simply hitting the gym and working out hard can lead to complications. Therefore, for the return, you need slow, safe training. That's precisely what we focus on at AURUM.
In every session, one of our trainers supports you. They ensure that you perform each of the 6 exercises in the ideal position, minimizing the risk of injury. The trainers also monitor the balance between both halves of your body, measure your body composition to track muscle mass gains, and can provide tips on nutrition and exercise for rapid recovery.
And the best part: With the intensity of the training, you'll quickly regain your fitness level. Train for about 20 minutes once a week, and soon, you'll have more strength than before your injury.
I have a deep passion for movement and sports, and an insatiable curiosity for understanding human nature. While researching the connections between physical vitality, mental acuity, and the pursuit of longevity, I care to share valuable insights and practical tips that can easily be incorporated into our daily lives.
See All Posts
