What Exercises Can Help Car Accident Victims?
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Car accidents are an unfortunate fact of life worldwide. Statistics suggest that between 20 million and 50 million people worldwide are injured in car accidents annually, representing a significant strain on healthcare systems worldwide.
While doctors can suture wounds and set bones, much about car accident recovery comes down to the individual's physical fitness. Regaining function, flexibility, and stamina is crucial to improving a victim's quality of life. While each person's experience with car accident recovery is different, certain exercises can ensure they heal quickly and can return to everyday life.
Always Consult With a Physician Before Beginning an Exercise Regimen
Car accident victims should always consult with their care team before beginning any exercise routine to ensure that they do not exacerbate injuries. A licensed physical therapist or occupational therapist can provide targeted treatments that accommodate each patient's specific needs. The following exercises should always be undertaken under supervision, and you should stop if you feel unusual pain or stiffness.
Targeted Exercises by Injury Areas
Specific exercises can target certain injury areas, improving mobility while easing pain and muscle tension. Under your doctor's supervision, consider these exercises depending on your specific injury location.
Neck
Neck Stretches: Gently rotate the neck in a side-to-side or circular motion. This stretches the sternocleidomastoid (SCM), levator scapulae, and trapezius muscles, reducing tension and improving range of motion in the head and shoulders.
Shoulder Rolls and Shrugs: Shoulder rolls work the trapezius muscles, which are pivotal to shrugging your shoulders or lifting your head. Tight trapezius muscles can also cause back pain and tension headaches, as this large group of muscles extends from the occipital bone and neck.
Upper Body
Shoulder Blade Squeezes: Also known as scapular retractions, these work the rhomboids and middle trapezius. Shoulder blade squeezes can also improve joint flexibility and strengthen the ligaments to prevent future injury. To perform the exercise, hold your shoulders down and imagine that you're trying to hold a pencil between your shoulder blades. Keep them engaged for three seconds before slowly releasing.
Wrist Stretches: These stretches target a range of crucial muscles in the arm, including the wrist flexors, wrist extensors, pronators, and supinators. To perform the exercise, take your palm facing down and, using the other hand, gently stretch the fingers back toward the shoulder. Reverse by placing the palm up and gently stretching the fingers back down to the ground with the other hand.
Back and Core
Pelvic Tilts: Pelvic tilt exercises are invaluable for strengthening the core and supporting the pelvic muscles, thereby improving bladder and bowel function. With bent knees, gently raise your pelvis off the floor and lower it back down in a controlled motion.
Superman Exercise: This bodyweight exercise helps strengthen the back and core simply by raising the legs and arms off the floor. To perform a Superman exercise, lie on your stomach and
Lower Body
Seated Leg Raises: Leg raises strengthen the quadriceps and improve knee flexion, which can help with any weight-bearing exercise. While seated, slowly bring the legs up parallel to the floor, then lower them again.
Calf Raises: By strengthening the calf muscles, you can improve ankle flexibility, which makes walking easier and reduces the risk of foot drop. While standing, slowly raise to your tiptoes, then lower back down again. You can also do calf raises while standing on a stair step to further improve ankle flexibility.
Cardiovascular Fitness
Aquatherapy is a highly beneficial, low-impact exercise that gently supports joints while providing additional resistance. Elliptical machines move the body through its full range of motion without overextending the joints, which can enhance cardiovascular fitness while improving mobility.
Professional Guidance for Post-Accident Recovery
Working with a physical therapist is one of the best ways to ensure that all exercises are safe. These professionals can suggest modifications for any limitations you may have, monitor your progress, and ensure proper form.
Many car accident victims hesitate to seek out a physical therapist as they are worried about the cost. However, these costs may be covered by a car insurance settlement or lawsuit if the other individual was at fault.
Securing an insurance claim depends on who was responsible for the accident and state laws around negligence. For example, in Chicago, Illinois, a person can still pursue compensation as long as they are not more than 50% responsible for the crash. A Chicago injury law firm can help to prove that their client was not the primarily negligent party and calculate all damages necessary for a full recovery, including physical therapy expenses.
Each car accident victim has a different path to recovery, but all can benefit from appropriate exercise regimens tailored to their specific needs. By leaning on the support of a full care team, including both medical and legal advice, you can get back to all the activities you love faster than ever.
