Accidents can happen at any moment, and one of the most common forms of injury after a motor vehicle accident (MVA) is lower body trauma. Whether it’s a sprained ankle, fractured leg, or even more severe injuries, the recovery process can be long and complicated. Fortunately, resistance training is one of the most effective methods for rehabilitating lower body injuries. Motor vehicle accident physiotherapy in Edmonton helps individuals regain strength, mobility, and confidence, accelerating their recovery process.
Why Resistance Training?
Resistance training involves exercises that make muscles contract against external resistance, like weights, bands, or body weight. Here’s why resistance training should be considered a cornerstone of lower body rehabilitation after an accident:
1. Rebuild Muscle Strength
After a car accident, particularly when immobilization is involved, muscles tend to weaken and atrophy (shrink due to inactivity). Resistance training directly targets these weakened muscles and helps to rebuild strength in areas affected by injury, whether it’s the thighs, calves, or hips. Motor vehicle accident physiotherapy in Edmonton helps patients return to their pre-injury levels of strength and endurance, crucial for performing everyday activities.
2. Improve Range of Motion
In a severe car accident, joints may become stiff or lose some of their natural movement. Resistance training exercises—particularly those focused on flexibility and controlled movements—help restore the range of motion in joints.
3. Prevent Future Injuries
One of the greatest advantages of resistance training is its ability to reinforce the body’s natural defence against future injuries. Stronger muscles provide better support to bones and joints, reducing the likelihood of falls or re-injuring weakened areas.
4. Enhance Balance and Coordination
Balance and coordination can often be impaired due to muscle weakness or joint instability. Resistance training exercises help improve neuromuscular control. This enhanced coordination not only aids in the recovery process but also ensures safer movements during daily activities.
5. Pain Management
MVA physiotherapy in Edmonton focuses on pain reduction. Resistance training plays a pivotal role in this by reducing muscle stiffness and tension, which are common sources of pain. By building up the muscles surrounding the injured area, patients experience better overall stability and can significantly reduce their reliance on pain medication.
Types of Resistance Training for Lower Body Rehabilitation
1. Bodyweight Exercises
Bodyweight exercises like squats, lunges, and glute bridges are excellent for beginners and those who are in the early stages of rehabilitation. These movements are low-impact but still effective in fortifying the muscles around the hips, knees, and ankles.
Example Exercise: Wall Squats
Wall squats are a beginner-friendly exercise that helps improve lower body strength while protecting the joints. To perform this, stand with your back against a wall and gradually slide down until your knees are at about a 90-degree angle. Hold for 20-30 seconds and slowly rise back up. This strengthens the quadriceps, glutes, and core while keeping the movement controlled and low-impact, perfect for early rehabilitation after a car accident.
2. Resistance Bands
Resistance bands add an extra challenge without the need for heavy weights. They are highly versatile and can be used for various exercises such as leg lifts, lateral band walks, or hamstring curls. Resistance bands help reintroduce strength while minimizing stress on injured joints and tissues.
Example Exercise: Clamshells with Resistance Band
To perform this exercise, loop a resistance band just above your knees. Recline on your side with your knees bent at 90 degrees and feet stacked. Keeping your feet together, lift your top knee while squeezing your glutes, then slowly lower it back down. This movement targets the hip abductors and glutes, which are essential for stabilizing the hips and improving mobility after an injury.
3. Weight Training
As rehabilitation progresses, car accident physiotherapy introduces light weights to help build additional muscle mass and strength. Exercises like leg presses, seated calf raises, and deadlifts can be performed with proper supervision and gradually increasing resistance. This is particularly beneficial for those looking to regain full functional capacity after a significant lower-body injury.
Example Exercise: Dumbbell Step-Ups
To perform this exercise, use a sturdy platform or bench. Hold light dumbbells in both hands and step up onto the platform with your left foot, driving through the heel to raise your body upward. Step back down and repeat with the other leg. This exercise strengthens the quads, hamstrings, and glutes, making it a great progression for rebuilding strength and balance during recovery.
4. Plyometric Training
For those at an advanced stage of recovery, plyometric training movements like box jumps or jumping lunges may be introduced. These movements are more dynamic and can help improve explosive power, balance, and agility. While intense, they should only be attempted under the watchful eye of a physiotherapist to ensure that joints and muscles can handle the impact.
Example Exercise: Jump Squats
Begin in a squat stance with feet shoulder-width apart. Lower your body down and then explosively jump upward, reaching as high as possible. Land softly and immediately descend into another squat. This exercise is excellent for improving explosive power in the quads and glutes while also enhancing balance and coordination. Plyometric movements like jump squats should only be introduced in the later stages of rehabilitation after proper strength has been regained.
A Path to Stronger, Healthier Recovery
Recovering from a car accident, especially one involving lower body injuries, can be a daunting process. However, resistance training is a proven and highly effective method for rebuilding strength, improving joint mobility, and preventing future injuries. With proper guidance from motor vehicle accident physiotherapy in Edmonton, individuals can regain their physical abilities and return to daily life with confidence.
For those looking to take the first step in their rehabilitation journey, Granville Physiotherapy offers comprehensive care designed to support recovery after a car accident. By incorporating targeted resistance training, patients can look forward to a quicker, more sustainable recovery.