Did you know that injuries are more likely to occur inside your home? Staying at home should be for your benefit. But even if it makes sense from a health perspective, it doesn’t mean that it is a risk-free environment. Indeed, most of us have been considering self-improvement projects during lockdown. Whether you’ve decided to follow a new fitness routine at home or to transform your living room with some DIY magic, chances are you could have hurt yourself in the process. Most accidents tend to happen at home because we let our natural defences down. We believe we are safe to try out something new, and it backfires horribly! Jokes aside, injuries are never fun. If you have sustained an unexpected injury at home, you need to make it your top priority to transform your home into a safe, healing boost.
How does it work?
Recovering your strength and mobility can take a lot of time. It is a patience game that you are playing against yourself. However, your home setup and routine can be crucial in supporting your health as you recover. Are you reading to transform your home from injury-prone to injury-healer?
Focus on active recovery
Recovery requires a lot of rest. But your body is more likely to recover quicker if you use active recovery tricks. Athletes who train hard tend to include active rest as part of their workout plans. Active rest means that you still engage in physical exercises, but you use low-intensity activities to keep your blood flow moving. The blood can transport nutrients faster to the muscles and joints, which means athletes can recover quicker from their more extreme workouts. The same principle applies to your recovery. Safe workouts that start small and gradually build up are ideal for regaining y our strength and mobility after an injury. The key to healing is to not push too much beyond your comfort zone. If you are unsure of how much pain is “good pain”, it’s best to stick to manageable at home cardio exercises that get your heart racing without putting too much pressure on your muscles.
Avoid potentially dangerous movements
You may not realise it, but a lot of our everyday moves can be potentially harmful to your recovery. Something like stretching out your arms on your toe tips to reach a can on a high shelf could easily pull a fragile muscle. Every motion that pulls or puts unnecessary pressure on your muscles is not a good idea. Thankfully, you can avoid most of these with clever home hacks. If you haven’t already, you may want to invest in a small stepping box or stool to reach out to those high spots inside your home. Automated solutions are also a game-changer. It’s time to stop cranking up your shoulders to pull the garage door down, especially when you can order one of those Merlin garage door remotes online – or any other brand. Blinds can be equally dangerous for shoulders, neck, wrist, and back injuries. They are light, but you do need to engage a lot of muscles at the same time to pull them down. Smart blinds can be a lovely addition to your interior. And, as if life couldn’t get any more wonderful, most smart blinds come with a sensor, so they know when to open or shut by themselves!
Fill your cupboard with muscle-friendly food
Recovery starts in the kitchen. Ultimately, to heal from an injury, the body needs to repair itself. It’s an energy-consuming process, but one that you can support with the right diet. So, that means giving your kitchen cupboard some attention. High sugar content may be high in energy, but it doesn’t deliver any nutritional goodness to the body. Instead, you will need food that contains lean protein as it’s what the muscles are made of, vitamin C, omega-3 fatty acids, zinc, calcium, and fibre. Lean meat and tofu are excellent sources of protein. Fish and nuts, on the other hand, can bring proteins, zinc, and healthy fats. And of course, add a serving of vegetables to make sure you’ve got all the vitamins and fibres you need.
Can there be anything more enjoyable than sitting in front of the TV and watching your favourite show? Rest is necessary to recover. Yet, binge-watching is the worst thing you can do to your body. The more we get engrossed in the show, the less likely we are to pay attention to our postures. What started in sitting casually could end up with your been slumped on the couch with a bag of snacks at arm’s reach. If you are worried that you can’t discipline yourself, you may want to make your tv time more active. LIght mobility training, for instance, can be a great way of ensuring you keep your posture under control. Ultimately, bad posture and snacking habits are not going to help with the recovery process.
Improve your bedding
It is no surprise that mattresses lose their firmness and support over time. It’s a good idea to pay close attention to your bedroom as you recover from an injury. Replacing your mattress is a no brainer. It is something you should do every 8 to 12 years, depending on your mattress. Some premium brands guarantee up to 20 years of constant use for their mattresses. The bottom line: Don’t wait too long, as sleeping in an uncomfortable position will slow down the recovery process. Your pillow also plays a huge role. Did you know that most people use the wrong pillow for their sleeping position? Indeed, pillow filling is typically the main criterium of choice. However, you also need to consider your pillow shape. If you need to change your position during the healing process, chances are your pillow may not be fit for purpose. Back sleepers, for instance, need a flatter pillow to keep the head and neck in alignment without compromising on comfort. On the other hand, if you are a side sleeper, you should choose a firmer pillow that is on the thicker side to match the distance between your ear and your shoulder.
In conclusion, your home can pave the path of recovery after an injury. Safe home recovery exercises are a no brainer. But they can help a lot combined with a healthy diet and supportive technology throughout your home. Give your body the nutrients and attention it needs to heal safely.