Injuries and exercise

Injuries and exercise is something medical professionals unfortunately have been forbidding for years and instead proactively prescribed inactiveness along with pharmaceutical drugs.

Depending on what your diagnose is, most of the time this way of treatment is wrong. Your body was simply not designed to lay still for long periods and binge watch television. 

Muscle tears, impingements, herniated disks, broken bones, wounds and inflammation in general heal better and quicker with some form of low impact movement than any other medication and nutritional supplement has the ability to do.


Most of us think of exercise as a preventive activity — something that helps us maintain our general fitness and keep the body fat low. But actually, exercise has a vast range of healing influences on the body — influences that help reverse negative biochemical trends, while strengthening our resiliency and immunity at virtually every level of our physiology.

Muscle & bones

It’s vital to build and rebuild strong bones and muscle through exercise if you want to enjoy your full vitality and mobility for the long run. Exercise improves blood circulation, neurological activity and a variety of biochemical influences that promote healing. Skeletal muscle has an amazing ability to regenerate itself in response to injury. After initially treating muscle strains with RICE (Rest, Ice, Compression, Elevation), gentle stretching and range-of-motion exercises are key to getting blood to the area and facilitating proper healing — and good fitness and flexibility are key to avoiding and recovering from musculoskeletal injuries of all kinds.

Over time, our bone density deteriorates and most in most cases, especially for women, normal bone loss becomes osteoporosis. Researchers have found that athletes, particularly those engaged in weight-bearing exercise, have greater bone density than their nonactive peers. When bones sense load, a small electrical signal causes the bone to respond and grow.


Inflammation can be measured by the presence of C-reactive protein – CRP, and it flares when your immune system is in a state of chronic reaction. Messenger molecules of the immune system, called cytokines, are fired up by poor diet and a sedentary lifestyle.

Moving your body has profound biochemical and hormonal effects that support cardiovascular healing, including moderating good and bad cholesterol levels — a significant risk factor in coronary heart disease. Multiple studies that examined the effects of exercise on inactive, overweight adults found that, after six months, many of the biological factors putting them at risk for heart disease had reversed or improved.

Immune system

Exercise is thought to support immunity in a variety of ways: by removing bacteria from the lungs through increased respiration and circulation, by flushing carcinogens out of the body with urine and sweat, and by sending a higher concentration of antibodies and white blood cells around the body at a quicker rate.

It’s also possible that the temporary elevation of body temperature may prevent bacterial growth — a sort of self-created fever. Finally, exercise slows down the release of stress-related hormones. Stress increases the chance of illness, and physical activity helps relieve stress in ways that support mind-body and nervous-system health.

Herniated disks

Exercise is a common component of herniated disc treatment. Taking a proactive approach to your recovery with physical activity will reduce your pain and help ensure the long-term health of your back.

Exercising is an effective way to strengthen and stabilize your low back muscles and prevent further injury and pain. Strong muscles support your body weight and bones—taking unnecessary pressure off your spine.

But even if you have strong muscles to support your back, you must lose weight to truly support your spine. Carrying around extra weight constantly strains your back— you’re practically doing heavy lifting all the time and most of the time in a bad form. Losing weight will reduce your pain and promote the health of your back.


Working on your mobility and movement is a key factor in treating nerve impingements.   Depending on where your impingement is located, you would want to start by building up vital areas like the upper, middle and lower back for postural and supporting reasons as well as the core – pelvic muscles, transversus abdominis, obliques, erector spinae  and the longissimus thoracis. Losing excess weight and body fat is, again, a key component to making sure your nervous system is functioning properly.

If your impingement is located around your shoulder area start by passively hanging and stretching from a simple bar. Dr. John Kirsch, an orthopedic surgeon and the author of Shoulder Pain? The solution and Prevention, discovered after years of operating patients, that a number of shoulder ailments arise from having an improperly shaped acromion, and that hanging from a bar can remedy that.

The idea is that when the arm is fully overhead or flexed, the humerus or, arm bone, will press against the acromion and eventually reshape it. That’s because the humerus has no where to go when it’s fully overhead. The acromion is right in the way.

Multiple athletes and people in general with shoulder problems have reported amazing results from this simple solution compared to any previous operations or treatments.

You want to be brachiating, that is passively hanging with shoulders out of the socket – not flexing your scapulas. Start slowly with a low bar and gradually work your way up to a point where you’re hanging freely, carrying your own weight.


Bottom line

Don’t be inactive, never be inactive! Your body isn’t made to be sitting all day in a cubicle or laying down, it has been evolving for hundreds of thousands of years to be moving and endure physical endeavors, its an important factor for you to be in optimal health and shape and relieve stress.

Listen to your body – start slowly, work yourself up and keep moving!


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