WHEN CAN I EXERCISE?

Exercise and strenuous activity are strongly advised against immediately following treatment. The length of time required to avoid such activity will vary from patient to patient according to type and severity of the injury as well as the acute or chronic nature of the complaint.

​

Associated with joint muscular dysfunction are inflammation, pain and protective muscle guarding or muscle spasm. Muscle guarding is designed to protect an injured or area from further damage and is mediated by the nervous system. The longer and worse the complaint the more entrenched within the nervous system this reflex muscle guarding becomes. During the period of recovery immediately following treatment any shock to the system can reignite the muscle protection response, restricting joint movement such that the joint can once again lock or jam.

​

For at least two weeks following an initial treatment gentle and predictable, rhythmical movements that don’t shock recovering joints and muscles are recommended such as walking, Ti Chi, movement style yoga and possibly swimming and elliptical cross training (as long as shoulders are not a part of the injury profile). After follow-up treatments within a treatment programme or following a maintenance treatment, 48 hours of only movement-based exercise is recommended.

 

To be avoided for the same period of time are all strenuous activities, heavy lifting, forward bending tasks such as rowing, gardening, raking, sweeping, vacuuming and making beds and rapid jerky movements involving sudden changes in direction such as squash, soccer, touch, table tennis, netball, basketball and volleyball to mention a few. As inflammation subsides and as the reflex protective mechanisms programmed into your nervous system subdue activity levels and exercise can gradually be increased.

​

​