…Tips for Recovering from Injury for Fitness Freaks…
Were you doing so well at sticking with your fitness plan, when out of nowhere came an injury that derailed your exercise goals? It happens to everyone. Common causes of injury, according to WebMD, include ankle sprains, groin pulls, and knee injuries, as well as hamstring strains and shin splints. Don’t forget workplace injuries too, because the gym is not the only place where injuries occur. Back strains and other back injuries can occur at one’s place of work and can hamper your range of movement for quite some time.
If you’re sidelined with an injury, here are some tips that you can implement during your recovery period.
1. Use this time to catch up on sleep.
Did you know that 1 in 3 adults are sleep deprived? The Centers for Disease Control and Prevention lists it as a public health problem. Why? Being sleep deprived can be hazardous to personal safety and the safety of those around you. It is during sleep that the body works on its repairs, so catching up on sleep is not only a good idea, but it will result in a healthier you overall. Use this time when your body needs sleep to repair itself to also establish healthy sleep habits that will last long after your injury has healed.
2. Create and implement a nutritious meal plan.
When you are dealing with an injury, there are several stages of healing that your body undergoes. One of these stages is inflammation. Some inflammation is good, but too much can harm instead of help. Foods that fight inflammation include olive oil, avocado, fish oil, some fishes, and mixed nuts. If you have sprained or damaged muscles, then you will want to eat protein-rich foods as amino acids are needed to repair damaged tissue. Research specific nutrition sources that you are deficient in. And think of easy-to- implement ways to bring that into your diet with a nutritious meal plan.
3. Fine-tune your fitness plan.
Have you worked hard to get to a target fitness or weight-loss goal? Only to be sidetracked by your injury? If so, it can feel like forever before you’ll be able to get back to your previous exercise routines. When you need to be patient and you find it hard to wait, use that energy to plan for the future. Research what types of exercises you can do that will help you slowly recover from your injury as well as help you gain lost ground in a safe way. But don’t limit your research to just that, either. Since you now have extra time on your hands, look for ways to work out muscle groups that you had previously neglected. For example, if you had only focused on aerobic exercises before, think of how to integrate strength training into your routine.
4. Take it slow and focus on other aspects of health.
A common cause of injury? Doing way too much, way too soon. So if you do not want to re-injure yourself, you are going to need to pace yourself and keep the need to go slow squarely in mind. While physical health is obviously very important to fitness freaks, it is not the only aspect of health you should consider. Mental health and emotional health both can affect your physical health, too. You can see the interplay by how external sources of stress affect your mental health, which can strain your physical health. While your body is recovering from an injury, your focus on physical health might need to be shelved. But you can still practice meditation or engage in other activities that promote emotional and mental health.
While getting injured at work or due to a sports-related injury is no fun, don’t use this as time to toss all your health plans out the window. The above are steps you can take to still focus on your health, even while you wait for your body to recover.
Author : Kelly Crawford is passionate about health, well being, running and minimalist. As a competitive runner, she has insight into the struggles of
balancing work-outs with good nutrition and injury prevention. She is a contributing writer for HardBoiledBody.com – a site dedicated to health,
nutrition and fitness advice.
