Injuries are one of those things that can happen to the best of us. We dedicate ourselves to training as hard as we can, push our bodies to extremes but sometimes that nagging ache manages to turn into an injury. What on earth do you do?
One of the most common things to happen which throws a person off achieving their goals is to obtain an injury. This bump in the road throws so many people off and even becomes the reason people quit altogether.
Getting an injury DOES NOT mean you have to quit, nor does it mean you have to feel disheartened. Yes it’s an inconvenience but no it doesn’t have to stop you at all.
There are a number of things you can do to continue on the road to achieving your goals – don’t let that pesky injury stop you!
Train your other body parts
Depending upon your injury you can happily and safely train your other body parts. If you have injured your leg then focus on seated upper body training. If you have injured your arm, shoulder or any other upper body area then you need to focus on training your lower body.
Ensuring the injured area is kept supported and safe there’s nothing stopping you from training the other areas which aren’t used as assistance muscles to the injury.
Use proper form and lighter, higher reps
Adopting proper form when it comes to training through an injury is a must, it may even be the reason you got the injury in the first place. If it’s safe to do so and you want to directly train the affected areas then use much lighter weights and go for a high rep range. This wont put too much strain on your muscles and will allow you to work the areas affectively.
Lighter rep training like this also helps to activate the injured area thus accelerating the healing process.
Focus on your recovery
When you are at home you need to focus on your recovery – this does not give you an excuse to be lazy either and sit still. Whatever you can do to speed up your recovery make sure you do it. This could mean using a foam roller to stretch out the muscle or a lacrosse ball to work out muscle spasms or adhesions.
You may find it beneficial to partake in some icing treatment for ten minutes at the top of every hour. You may have to schedule appointments with your chiropractor, massage therapist or yoga instructor. Listen to your body and attack that injury with everything you’ve got!
Be kind and mindful to your body
If you want to work around your injury, then this is exactly what you need to do.
Focus on alternatives for a while, so if you’ve hurt a muscle and you have been running for weight loss why not choose swimming for a while to stay active as it’s much less forceful on the joints.
Do not do things that hurt you, hurting is a sign that something is not right and equally, if you are hurting it, you are not healing it.
Where there is a will there is a way and there are ALWAYS alternatives for you to enjoy.
Manipulate your macros
If you have injured yourself to the extent that you can’t really hit exercise hard at all, don’t worry because you can manipulate your food plan to make it carry on working for you. Whether you are a bodybuilder or a on a weight loss plan you can alter your diet to ensure you are either keeping your muscle or loosing weight.
A personal trainer or nutritionist can help you with this or you can use a fantastic tool called free dieting which calculates your macros for you based upon your exercise ability – even if it’s non-existent. If getting to the gym or exercising isn’t much of an option, manipulating what you eat and focusing on your recovery certainly is.
Give your body the nutrition it needs to heel
So as well as manipulating your macros and calories to stay on track with your fitness goals, healing an injury is largely dependent on blood supply, so the stronger the blood supply, the faster you can heal.
Certain foods types can promote inflammation within your body – the ones to stay away from! While others have an anti-inflammatory effect, you need these!
Inflammation-promoting foods such as fried, processed white flour, eggplant, cayenne, tomatoes, potatoes, and hot peppers are no good for your injury repair. Try to eat more foods that are high in omega-3 fatty acids.
On the other hand garlic, radishes, and beets are especially good for reducing inflammation as well as fresh juices made from fresh, organic, raw veggies, because raw veggies are high in important enzymes and vitamins that can speed up the healing process.
Hopefully after reading this you are feeling a bit more confident with what you can do if you become injured. There is no need to think that you can’t reach your goals, bumps in the road are there to test us. Chin up, take back control and keep on winning in any way you can!