Sports injuries are common, more common than we would like them to be. Some people are lucky to never have to deal with them at all. Unfortunately, 90% of athletes experience some sort of sport-related injury; even non-athletes who only train to stay healthy, get injured at times.
So what’s the way of dealing with injuries? How should we go about this? Should you still train? Wouldn’t training more make the injury worse? If you don’t train, wouldn’t you lose your progress?
I’ll be answering these questions here and providing you with tips that you should follow to ensure you have a good recovery.
#1 If You’re Injured, BE INJURED
What does this mean? Well, to put it in simple terms: don’t train an injured area as if it weren’t injured. Be injured and don’t act like you aren’t. This will only prolong your injury or make it worse. Our goal is to ensure that your injury is gone and repaired within the shortest amount of time possible. Training an injured area will only make things worse.
In fact, training an injured area can actually lead to a permanent injury which you may not ever be able to fully recover from. This would be because you aren’t letting your body properly heal or recover; while your body is trying to heal an injury, you’re making it impossible for it to do so by training an injured area.
On a normal basis it’s okay to push your body to its limits. Unfortunately, an injury marks that limit for us. The great thing about it, though, is that if you let your body recover properly, once you start training a previously injured area again your “limit” can now be moved up.
Some of us can definitely get impatient with the time it takes to recover from an injury, but take a moment to think about how much worse the circumstances could be if you made your injury a permanent one. Don’t risk it, let your body do it’s thing and take the proper precautions to let it heal.
#2 You Can Still Train But Don’t Be a Fool
Being injured doesn’t mean you have to officially stop training. The only circumstances where you should fully stop training would be if your doctor/trainer advises you to due to having injuries in several areas of your body or an injury being in an area where it is affecting your entire body.
Fortunately, this type of occurrence is not very common. While you still want to avoid training an injured area(s); you want to make sure that your body doesn’t lose its physical progress or that you lose as little of it as possible.
Let’s face it, if you don’t train as hard as you usually do, you will be losing some of your progress. But you can minimize this and get back to your level faster than before.
The trick is to train correctly. If you have an injury in the bottom region of your body, you want to make sure that you are still training your upper region and vise versa. This is generally speaking though, you can still train your injured region as long as you aren’t training the actual injured area.
An example of this is when I pulled my calf from overexertion. I still fully trained my upper body but I minimized the pressure on my lower body by doing movements that did not target my calf, such as leg extensions and hamstring curls for example. I kept my body moving but since I knew that running, squatting, pressing etc. would only bring movement to my calf, I stuck with movements that would not affect my calf what so ever.
I was able to recover quickly and get back on my grind because I did not train my injured area.
There are some people who use an injury as an excuse to lazy-out but if you’re training hard to the point where your training regiment got you injured, I doubt you’re this type of person.
You probably want to get healed and recovered as fast as possible so that you can get back to you’re 100%. If you are the type of person that wants to use an injury as an excuse, though, think about how much progress you’re going to lose if you don’t train at all. And how much less you’ll want to continue once you’re recovered.
That being said, however, if you actually NEED to rest your entire body so that your injury can no longer progress, please do so. Sometimes there is simply no way to avoid it.
Proper rehabilitation is essential to ensuring a proper recovery. Seek professional help to aid you on the proper rehab for your specific injury.
Even if you feel that the pain has gone away, this doesn’t always mean that your injury is gone. Make sure to get professional supervision to rehabilitate after an injury so that you don’t make it worse or permanent.
Also, make sure to follow the “RICE” method:
- Rest – resting to prevent further stress or serious injury, if you’re in the circumstances where you need to rest your entire body, DO IT. Don’t make it worse for yourself. If you’re not, make sure to rest the injured area.
- Ice – Ice the injured area for 20 to 30 minutes four to eight times a day to reduce swelling, pain, bleeding, or anything else.
- Compress – During the initial 24 to 48 hours after the injury occurred, apply compression to the injured area to prevent excessive swelling
- Elevate – keep the area elevated above the level of the heart to reduce swelling.
Don’t make things worse for yourself
I know injuries suck. They slow you down, they hurt, they swell up, etc. so the best way out of it is to not be a fool. Follow these 3 tips and I guarantee that you’ll reach recovery much faster than if you were to ignore your body and continue to train as if you weren’t injured.
If you aren’t injured, don’t be afraid to push yourself but beware of injuries. Use the right equipment if necessary, if you feel that you might be risking something get it checked and take preventative measures. I have recovered from my calf injury but I have felt my knees start to feel iffy in recent times (especially after doing heavy squat workouts).
I went and got myself checked to make sure I wasn’t coming up with an injury and thankfully, I’m injury-free. However, since I still felt an awkward sensation on my knees, I got myself some Knee Straps as a preventative measure. They have helped me tremendously and the feeling is no where close to where it used to be.
To Finish it off
Be smart and apply these three tips to your day if you’re currently injured. If you aren’t injured, don’t be afraid to push yourself but be smart about it. If you start to feel iffy with something, take preventative measures.
Get yourself the right equipment to aid you in your workouts and to help you avoid injury. Don’t make things bad for yourself and stay safe.
If you have any questions at all, feel free to leave a comment, I love everyone’s feedback and support!