Using strength training to recover from injury

PHILADELPHIA (WPVI) -- Many people already know strength training helps to build bone, muscle, and help speed weight loss. It can also help you recover from an injury.

Rachel Mandell says all things considered, she's doing well.

Just 8 months ago, while driving, her car was t-boned by a truck.

"It was the second I hit the ground after getting out of my car that I felt the most immense pain I've ever felt in my life," Mandell said.

Rachel fractured her pelvis in multiple spots.

She spent a month in a wheelchair and had to use a walker for two months after that.

After 4 months of physical therapy, she started working with personal trainer Carly Rubenstein.

Carly says strengthening the muscles surrounding an injury is vital. It can help alleviate pain and prevent further injury.

But she says pace yourself.

"Don't overwhelm yourself. You don't necessarily have to start off with weights. Body weight is just as fine as doing weight training with specific weights," Rubenstein said.

She recommends working with someone experienced in injury recovery or prevention.

Rachel says strength training played a huge role in her recovery, both physically and mentally.

"Iit releases endorphins, it gets you feeling positive again because when you've gone through a trauma you need something to lift your spirits," Mandell said.

Even if you don't have an injury, strength training is recommended two to three times a week.

If you are recovering from an injury, ask your doctor or physical therapist if and when it is okay to start strength training. Your PT may be able to recommend a personal trainer to work with after your physical therapy sessions are complete. The trainer should have experience with injury recovery or prevention.

If you are healthy and without any injuries, strength training is recommended two to three times per week. Combining it with cardio will bring you the fastest results. If you are just starting, seek the help of a personal trainer to make sure you are learning the proper form.

Carly's boot camps are held:

In Margate on Saturdays at 9am at the Huntington Beach block

In Philadelphia on Wednesdays at 6:30pm at Camac and Walnut Street.

Carly also teaches Spin at Body Cycle

For more information, visit www.Carlyfit.com