How to Proceed after a Serious Gym Injury
Not many people have escaped this phenomenon, unfortunately. There has been an awkward movement, a sharp pain and possibly an audible crack and you know you’ve injured yourself. Now, there are different types of injuries, which require different treatments, but one thing is certain: you can’t get up the next morning and return to the gym and continue exercising like before. Here are some tips you should be aware of when it comes to the period of recovery that you’re bound to go through.
Mark your calendar
How quickly you’ll recover depends on many things. People often say that to get your cardio/endurance back up, you can expect a challenge proportional to the amount of time that you were “out” with your injury. That means that if you’re forced out of the action for two weeks, you can plan to be back to peak performance around the end of a month after your injury. However, if you have to undergo a surgery or have broken a bone, that period will be much longer. So, focus on small, manageable increases over time and don’t push yourself too hard. Be patient and celebrate each small victory if you want to recover completely.
Forget about long runs
Your body can’t simply return to the same of level immediately after an injury and if you are sidelined for a longer period, your muscles and endurance will get weaker. You can expect your aerobic capacity to decline, which means you’ll need to decrease your training volume to lower the risk of injury. Active resting and interval cycles are usually used to regain endurance more quickly. For example, if you used to go running for an hour, you won’t be able to continue with the same practice after a gym injury. However, you can alternate between running and “fitness walking” instead and still exercise for an hour.
Be mentally strong
One of the most important things to remember is that you need to accept the fact that you’re injured and that you need to be patient when it comes to getting back in shape. Your injury will definitely affect your daily routine and if you’re a professional athlete, you won’t be able to compete. These are all major changes and being able to cope with them will have a major positive impact on how quickly and successfully you recover. Apart from your physical recover, if the injury has prevented you from doing your job, you might need to work with some reputable superannuation lawyers in order to receive some compensation if you’re a legible candidate. So, you need to stay mentally strong and follow the advice given by experts in all these fields.
It’s quite tricky to return to weight training after an injury and you really have to refrain from going to the gym until you are given the green light from your physician or physical therapist. Even if you are allowed to go back to weigh lifting, start with bodyweight moves and then transition into light weighted movements. Always start with lighter weights than you think you can handle, just in case. Some experts suggest you start at three quarters of the weight used previously if you’ve suffered a back injury that made you stop exercising for a month or more.
One of the worst things you can do is rush back into your favourite CrossFit workout. You need to wait until you’ve had some time to build back up and make some progress towards your original strength and endurance levels. If you return to such routines too quickly, you’ll be very likely to injure yourself. Instead, practice the type of workout you’ll be asked to perform on your own to prep for the class, so that you get a good idea of what you can handle. That way, you’ll be able to evaluate your tolerance to the workout volume. Don’t forget your trainer needs to know the nature and severity of your injury before you begin and they will help you adapt the exercises to prevent further injury.
Focus on what you can do
Don’t focus on the negatives of being injured. Think about what you can do. If you’ve injured your shoulder, do lower body exercises that don’t require you to use the shoulder in the gym. Similarly, if you tear a ligament in your hand, you can’t lift weights for some time, but you can work with resistance bands.
As you can see, the key is to focus on the body parts you can safely work and get stronger and leaner in those areas. Taking things slowly will allow you to create a strong foundation that will help you avoid future injuries and get you back on track as quickly as possible.