For years, traditional medicine has shared options for relieving chronic pain. But they're often not enough. At the same time, a series of alternative therapies and treatments have emerged, with results that have caught the attention of both doctors and patients .
Disciplines such as yoga, Pilates, and stretching can help with rehabilitation after a hip fracture, disability, or reduced mobility.
Below, we'll explain what each one entails and how they can help you . Remember to always seek the advice of a healthcare professional before making any decision related to your physical well-being.
Yoga: What is it and what is it for?
It is one of the ancient practices that have been brought from India to the West due to its effectiveness . Focused on health, it can be adapted to prevent and treat serious injuries, fractures, surgeries, or illnesses that are often painful.
Its benefits
- Reduces stress.
- Strengthens the immune system.
- Allows greater physical strength.
- Harmonizes mind and body.
- Improves breathing
- Greater awareness of the body and its functioning is achieved.
How is it practiced?
Although there are many different approaches, those that work with health use physical postures, breathing exercises, and meditation to promote overall well-being. Here are some examples:
- Vinyasa: Exercises the entire body through various postures at a constant and fast pace.
- Hatha: This is the most basic practice, making it ideal for beginners. It combines postures and breathing exercises with a positive impact on your health.
- Bikram: It performs repetitive sequences of 26 positions and is intended for a much more intense and physically demanding exercise.
Yoga, focused on health, works with physical postures, breathing exercises , and meditation to improve overall health. This is why it is so often cited for cases of physical disability or reduced mobility.
What else should I know?
Getting started in yoga requires commitment, but also patience. Before you begin, consider the following:
- Both your doctor and yoga instructor should be aware of your health status to determine if there are any postures that are best avoided.
- Take it easy. Start at your own pace and only move on when you've learned the basics.
- Take care of your body. Don't push yourself too hard. The learning process takes time. Always think about your safety and comfort, and above all, remember that the instructor can help you adapt certain positions.
- Have the right equipment, from clothing to water and a mat, to work with the right elements.
Do you know the six most common accidents older adults experience that could result in a hip fracture? Learn about them in this article.
Pilates: What is it and what is it for?
Pilates is a system of physical and mental training . It combines movement and muscle strength with relaxation, mental control, and breathing.
In cases of hip fracture, for example, Pilates has been an option for the rehabilitation process of a person recovering from this type of surgery.
They are recommended during the first phase after surgery, which lasts for the first 21 days after discharge. They are intended to reduce surgical discomfort, promote new habits , and work on gait retraining. They can be combined with walkers, crutches, and certain mobility exercises.
How is it practiced?
The exercises are based on movements that must be controlled and conscious, along with breathing. The goal is to maintain body harmony, coordination, and flexibility .
A mat is required to perform the exercises, as most are done on the floor. Some may be simple, such as lying down and stretching your arms, while others require great core strength and flexibility. In most cases, these routines are very quick to complete.
What else should I know?
- It must be adjusted to your level and muscle strength , or it could cause more pain.
- It was developed by the German Joseph Hubertus Pilates at the beginning of the 20th century, who developed 34 basic exercises that are still used in this discipline today.
- It can be performed either on the floor or with the help of special equipment , called a 'trapeze', 'chair', 'barrel' or 'reformer', which stimulate specific parts of the body.
- It's such a gentle and light exercise that it's even been recommended for women who are going through the first days of their period, when the body feels more tired and sensitive.
- Pilates also promotes self-awareness of the body, allowing individuals to become aware of their capabilities and limitations , leading to a better quality of life.
Find the best tips for hip fracture rehabilitation here. Did you know it consists of three phases?
Stretching: What is it and what is it for?
It's a series of gentle, consistent exercises that precede greater physical exertion. Its benefits include:
- Prevent injuries.
- Increase range of motion in the joints.
- Greater flexibility in the muscles.
- Less muscle tension .
- Ease of performing certain movements.
- Prepares the body for greater efforts.
How is it practiced?
As in the other two cases, conscious breathing is required. Before and after any physical activity, it's important to stretch. In a static and very calm manner, you should expand the area of your body until it feels like it, and maintain the pressure.
It is not recommended in cases of fractures, recent muscle strain, inflamed joints, or osteoporosis.
What else should I know?
- Stretching doesn't have to be painful . Of course, you may feel some tension during stretching, but it will subside afterward.
- The length of time you hold a stretch is crucial, as the connective tissue of the muscular system begins to accept new tension after approximately 90 seconds. This is when you can slowly increase the stretch.
- It can help people with limited mobility . At the same time, it helps improve rehabilitation for those recovering from an injury or those who have already suffered one.
DISCOVER THE EARLIEST SIGNS OF ARTHRITIS
The body as its own source of healing
As you can see, in addition to traditional alternatives for chronic pain, other disciplines have expanded the number of options a patient has to improve their quality of life .
Regardless of whether one is superior to the other, the central idea is that several of them can even complement each other and form a combination that gives the patient what they are seeking: relief from their physical pain.
And since the first step is information, always remember to seek expert advice , compare data, and form an opinion based on these other ways of treating a particular condition.
