Workout injuries can occur to anyone and at any time. Even the most professional athletes get injured, making it tough for them to continue on their journey to fitness with ease. This is because they have mastered how to recover from an injury without causing any further damage to themselves.
There are numerous injuries that you may receive during a workout, and here are the most common ones to watch out for:
- Muscle strain or pull which occur as a result of you exerting too much pressure on your body, or making sudden movements that do not allow your muscles to get the oxygen they need on time.
- Sprains, or a stretching or tearing of connective ligaments, which can be of the wrist or the ankle, where there is inflammation that causes severe pain.
- Knee and shoulder injuries as supporting joints that take the brunt of weight lifting. It may become difficult to lift anything or to walk when these body parts are injured.
It is essential that you know how you can stay strong mentally and also keep in shape physically. Don’t miss these essential fitness injury recovery tips:
Find Out the Real Problem
Some injuries take unnecessarily long to heal as the injured person does not take the time to find out exactly what the problem may be. This happens when you may discount pain as a simple injury, especially when you are working out, instead of a real injury that could cause you long time suffering. The moment that you feel any pain, especially pain that persists, seek help from a doctor to find out the nature of the injury. This will help prevent you from making a simple injury much worse and negatively affecting your fitness in the long term.
In the middle of attaining great form, the last thing that you may want to do is take the time to rest. However, it may be the wisest thing that you do if you are hoping to recover completely from a fitness injury. Resting means that you do not have any movement at all, until such a time as you cannot feel any hint of pain on the part of your body that was injured. Your body needs time to reset and repair itself, and you pushing through an injury could lead to long term damage.
Feed Your Body
Your body needs the right food to ensure that healing takes place, and this is only possible by seriously looking at the diet that you are consuming. When you are looking to rebuild your joints or help to heal muscles, you need to stop consuming sugars, alcohols as well as white flour. Furthermore, your focus should be on intaking protein to aid tissue repair as well as being as hydrated as possible. After you have just recovered from an injury, and truly every time that you work out, ensure that you consume plenty of water before you begin exercising, while you are exercising, and within thirty minutes to an hour of finishing your workout.
With knowledge on what the problem may be, you should work towards preventing further injury or affecting the entire recovery process. This could begin by ensuring that your joints and muscles have incredible support. Someone recovering from a knee injury, for example, could benefit from a brace or other orthotic aid which helps stabilize and compress the joint – see more here. This will help you to keep your knee in place so that you are safe from twisting it or damaging your muscles any further as you work out.
When you are working out, warm your muscles up with dynamic stretching through activities like brisk walking or plyometric jump squats, and then do cool down with exercises like static stretching and walking when you have completed. This has to do with your heart rate, and ensuring that your muscles, as well as your joints, are prepared for a change in your momentum. Warm ups, as well as cool downs, should be done within at least 10 minutes. Once complete, you need to do some stretching which will help to elevate your flexibility. When you have tense muscles, your risk of getting injured increases substantially.
You may also inadvertently overuse some of the muscles on your body if you are repeating the same exercises over and over again. To prevent issues and injury that may arise from this, it would be good for you to consider cross training. This means that you spend one or more days of your training schedule completing an activity different from your normal weight liftings circuits like cycling, rowing, or swimming.
For your body to recover from a fitness injury, there are certain things that you can do immediately you realize that you are hurt. These include:
- Application of ice to the injury so that you can bring down any swelling or inflammation. This will also help you to manage your bleeding.
- If there is any swelling, you should also use a compression bandage as this will bring it down and also help you to manage your pain.
- Finally, you can bring down swelling by elevating your injury.
When facing a fitness injury, you are bound to get frustrated as it may interfere with your overall workout goals. It is worth noting that everyone has dealt with this issue at some point. The first steps that you take towards recovery are usually the most important. Bring down the swelling, to begin with, and then consider what you are consuming as food and the amount of rest that you can take. Ensure that you seek help from a qualified medical practitioner. When you go back to train, you should remember what caused you the injury and take preventive measures so that it does not happen again.
Dealing with an injury is also important to make sure that you are mentally able to go back and manage your overall fitness. With fitness and exercise, you will be more confident and strong. Put together a plan for your rehabilitation so that you can gauge your progress.