Injuries…Again!?
They can happen to the best of us. We push our bodies daily and those nagging aches and pains always somehow manage to turn into an injury. What to do? Some of us will probably want to "gut it out" and continue pushing and training and some of us will get discouraged and allow old habits to creep in that halt us in our health and fitness efforts. I’m sure all of us have experienced at least one situation like this in our lifetime. The question is how do we continue to make progress toward our health & fitness goals even with an injury?
Personally, this is something I have dealt with more than a time or two throughout my life already. Recently, I find myself back in this same predicament and for me, the physical part is difficult but I’ve learned I can always get through it. My greater struggle is staying positive and not letting discouragement get the best of me especially in times of greater pain.
Here are a few steps I follow:
1. Listen to my body. Aches and pains will come and go but when things aren’t showing an improvement over a 2-4 week period, it’s time to be seen by a doctor.
2. During that 2-4 week period, analyze what I’m doing and if I am really taking enough steps or being consistent enough to keep myself healthy. Nutrition? Proper warm up? Proper cool down? What movements hurt? What movements don’t? Keeping up on my flexibility and fascia rolling? Have I tried modifying my workouts? Have I tried icing the affected area? Have I tried an anti-inflammatory, whether that is a more natural option or medications?
3. See a doctor.
4. Learn what treatment options are available? Begin in the direction that is best for you.
a. Recently, mine was an injection and physical therapy.
5. Once in physical therapy, I discussed my options for continued exercise with my therapist that I can do outside of my appointments and exercises prescribed by them.
a. Options:
i. Cardio: Walking, Swimming, Elliptical
1. As long as my pain stays as is or decreases, but does not increase. As long as any discomfort is tolerable and remains in a certain spot and does not begin to travel to other areas.
ii. Resistance Training
1. No forward bending. Choose supported exercises for my spine. No twisting or side bending under resistance for now. Let pain be my primary guide.
6. At this point I would highly recommend seeking professional help, if needed for your continued exercise routine. Seek out a Personal Trainer that is experienced working with injuries. You may seek a recommendation from your Physical Therapist. Luckily, I am just that, which means I get to write my own workout routines!
**Learning my restrictions but knowing I CAN STILL EXERCISE and IT IS ENCOURAGED, was motivating! It’s only been a few days since the conversation with my therapist but I have already done (not including my therapy exercises):
Saturday:
20 minutes elliptical
20 minutes treadmill walking
20 minutes swimming laps
Sunday:
30 minutes elliptical
35 minutes resistance training
10 minutes fascia rolling
Monday:
30 minutes elliptical
Tuesday:
None
Wednesday: (TODAY!)
Game plan
30 minutes elliptical
30 minutes swimming
Tomorrow game plan:
30 minutes elliptical
30-45 minutes resistance training
**I have also reviewed my nutrition content as I am not able to give the intensity I typically do in my workouts and am able to modify what is needed to make sure I am still getting the nutrients I need to heal, but not keeping the same intake I do with higher amounts and levels of activity.
**As for my mental state, I have my good days and bad, especially depending on the pain level. I try to focus on positive self-talk statements to help me through those bad days and the more I move, the better I feel. Am I always motivated to move…absolutely not! Sometimes I just have to go through the motions at first until the positive kicks in!
If you are in search of a Personal Trainer that can help you through this transition of injury, the Trainer’s at the Health & Fitness Academy are definitely worthy of this delicate time in your life. Please feel free to reach out to us at 208-557-2823 and let us know how we can help!
For a few additional reading resources check out:http://www.bodybuilding.com/fun/10-tips-when-training-with-an-injury.html
http://www.precisionnutrition.com/nutrition-for-injury-part-1
Until next time,
Hayley Earley, BS, CSCS, Pn1
hearley@mvhospital.net
They can happen to the best of us. We push our bodies daily and those nagging aches and pains always somehow manage to turn into an injury. What to do? Some of us will probably want to "gut it out" and continue pushing and training and some of us will get discouraged and allow old habits to creep in that halt us in our health and fitness efforts. I’m sure all of us have experienced at least one situation like this in our lifetime. The question is how do we continue to make progress toward our health & fitness goals even with an injury?
Personally, this is something I have dealt with more than a time or two throughout my life already. Recently, I find myself back in this same predicament and for me, the physical part is difficult but I’ve learned I can always get through it. My greater struggle is staying positive and not letting discouragement get the best of me especially in times of greater pain.
Here are a few steps I follow:
1. Listen to my body. Aches and pains will come and go but when things aren’t showing an improvement over a 2-4 week period, it’s time to be seen by a doctor.
2. During that 2-4 week period, analyze what I’m doing and if I am really taking enough steps or being consistent enough to keep myself healthy. Nutrition? Proper warm up? Proper cool down? What movements hurt? What movements don’t? Keeping up on my flexibility and fascia rolling? Have I tried modifying my workouts? Have I tried icing the affected area? Have I tried an anti-inflammatory, whether that is a more natural option or medications?
3. See a doctor.
4. Learn what treatment options are available? Begin in the direction that is best for you.
a. Recently, mine was an injection and physical therapy.
5. Once in physical therapy, I discussed my options for continued exercise with my therapist that I can do outside of my appointments and exercises prescribed by them.
a. Options:
i. Cardio: Walking, Swimming, Elliptical
1. As long as my pain stays as is or decreases, but does not increase. As long as any discomfort is tolerable and remains in a certain spot and does not begin to travel to other areas.
ii. Resistance Training
1. No forward bending. Choose supported exercises for my spine. No twisting or side bending under resistance for now. Let pain be my primary guide.
6. At this point I would highly recommend seeking professional help, if needed for your continued exercise routine. Seek out a Personal Trainer that is experienced working with injuries. You may seek a recommendation from your Physical Therapist. Luckily, I am just that, which means I get to write my own workout routines!
**Learning my restrictions but knowing I CAN STILL EXERCISE and IT IS ENCOURAGED, was motivating! It’s only been a few days since the conversation with my therapist but I have already done (not including my therapy exercises):
Saturday:
20 minutes elliptical
20 minutes treadmill walking
20 minutes swimming laps
Sunday:
30 minutes elliptical
35 minutes resistance training
10 minutes fascia rolling
Monday:
30 minutes elliptical
Tuesday:
None
Wednesday: (TODAY!)
Game plan
30 minutes elliptical
30 minutes swimming
Tomorrow game plan:
30 minutes elliptical
30-45 minutes resistance training
**I have also reviewed my nutrition content as I am not able to give the intensity I typically do in my workouts and am able to modify what is needed to make sure I am still getting the nutrients I need to heal, but not keeping the same intake I do with higher amounts and levels of activity.
**As for my mental state, I have my good days and bad, especially depending on the pain level. I try to focus on positive self-talk statements to help me through those bad days and the more I move, the better I feel. Am I always motivated to move…absolutely not! Sometimes I just have to go through the motions at first until the positive kicks in!
If you are in search of a Personal Trainer that can help you through this transition of injury, the Trainer’s at the Health & Fitness Academy are definitely worthy of this delicate time in your life. Please feel free to reach out to us at 208-557-2823 and let us know how we can help!
For a few additional reading resources check out:http://www.bodybuilding.com/fun/10-tips-when-training-with-an-injury.html
http://www.precisionnutrition.com/nutrition-for-injury-part-1
Until next time,
Hayley Earley, BS, CSCS, Pn1
hearley@mvhospital.net
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