It is undeniably boring when you sustain an injury. That is why avoiding such circumstances should be one of the top priorities for a person who is into fitness and any form of athleticism. Since you can actually lose some of the progress made which can put things in a tedious mood, the key is to find ways to significantly decrease those risks. However, not all injuries are debilitating to the point of inactivity. You just have to follow up on these few guidelines and see how you can continue working out, despite the fact that your body has recently taken more than it could handle.
Warmup
No matter if you are injured or not, no workout can commence without a proper warm up. You simply have to raise your core temperature, get the heart pumping and the blood flowing. If you, for instance, instantly start lifting heavy weights and make a huge leap from resting to maximum effort, you’ll eventually get yourself in trouble. Besides, preparing your body for exercise is a good time to visualize your training session; and when you get everything ready, don’t waste all of your power immediately, start slow at about 50% capacity and raise the stakes as you progress.
Stretching
Supply your muscles with fresh blood by doing some stretching in between sets and specifically aim the group you’re working on. This is what flushes away lactic acid build-up (too much of it will get you the cramps) and pours in more fuel that gives you durability. It also causes less soreness, better flexibility and doesn’t make you feel like a plank of wood after training. Naturally, every exercise spends energy and causes muscle contraction. Even after you’ve pulled your weights down, it takes time for them to relax – muscles remain in that characteristic tense state a little while longer. Remember, a good stretch has to have a small dose of pain in it, but the second you feel some discomfort in your joints or ligaments, just stop.
Handling the injuries
You yourself know your body best, where are its limits and how much it can take. Still, no one is exempt from sustaining an injury, it eventually befalls us all. What do you do then? Of course, it all depends on the severity of the injury itself. Once your body cools down, there can be two outcomes. If it is long-term, then you simply have to stop future training to limit the damage, start the gradual process of recovery and learn how to prevent it from happening again. However, if it is short-term, that shouldn’t necessarily stop you from going back to the gym after a few days of resting. You just have to take it slow, resume one step at a time, but at a lessened pace, in order to see how your body responds.
Nutrition
Your diet is also one of the primary factors in injury recovery because you can substantially speed up the entire healing process if you know what and how much to eat. Many people tend to overlook the necessity of an adequate and balanced nutrition. Keep in mind that some ingredients can promote inflammation within the body and won’t benefit your recuperation, so you have to choose food that is organic, fresh, raw and high in vitamins, enzymes, and omega-3 fatty acids.
Injuries you can workout with
There are many situations where you can actually keep exercising your body because it will either hasten your process of recovery or you can just focus on your body part which isn’t debilitated. It all depends on the injury, of course. For an example, if you have back pain, you should avoid downhill running, overhead lifting and the leg press machine. Instead, do a little swimming, maybe even yoga or Pilates. Shoulder pain can worsen with repetitive overhead exercises, similar upward movements with weights or sports like tennis or handball. However, front shoulder and lateral raises will keep those muscles active, yet not too exposed to stress.
A twisted ankle can also be a nightmare, so running or jogging without ankle support is inadvisable, but upper-body exercise and stationary biking or swimming are good for a hasty recovery. A swollen knee can even render you temporarily immobile, so whatever exercise recreates the pain (running, jumping, rapid change of direction, etc.) should be avoided. Once again, try consider training in water then, go for a swim or do water aerobics, because it really helps the body reactivate itself without putting much stress on the injury.
Nothing is impossible if you have a sound mindset and the will to overcome such physical setbacks. Our body is designed to fully heal itself. Just remember that if your injury is not too serious and doesn’t require thorough medical attention, you can always find ways to keep yourself active and progressing.