HOW TO TRAIN WITH AN INJURY
Sometimes injuries happen, I know it sucks. Although you got to look at what has caused this injury (poor movement, overtraining, sport/accident etc). Find the cause and attack the weakness. You have to take responsibility of how your body moves and spend time building your system.
Maximize your recovery!
Seek experienced medical practitioners within functional fitness and sport, but don’t expect them to tell you everything you need to do to recover. Recovery is your responsibility.
Spend your time (practice days) focusing on the basics and dialling in movement patterns.
All recovery is aerobic in nature. Do aerobic conditioning, to speed recovery (Aerobic means repeatable and attainable work that you can maintain).
Move every day, even the injured area if possible.It is always possible to work around specific injuries. Upper body injuries are the easiest to train around, taking a month off from squats and deadlifts isn’t a bad idea. Primarily, if you can concentrate on quality movement and core work, you’ll reap the rewards when your back at 100%. Ask your coach to modify the workout to your injury, you can still get a great workout and speed up recovery.
Bodybuilding can help strengthen and isolate weak areas of the body. You can use isolation movements as a tool to restore and activate the correct muscle groups.
Firstly, book in to see a medical specialist in the area and get a plan to what you need to avoid. Arrange to meet with your coach so you can get a clear recovery plan to work towards. If you’re injured the worst thing is to constantly smash your body with high-intensity work and expect your injured area to magically heal. You need to feed your body with the correct dose of movements and intensity so you can give your body time to repair and recover properly. Increased blood flow around an injured site as well as throughout the body promotes the exchange of waste byproducts and the rebuilding of cells which will speed up recovery. As long as you use common sense and stay within the correct range and loads, your medical practitioners and coach outline, you’ll be doing your body a favour. Movement stimulates increased blood flow around the injured site, thus feeding nutrients and promoting recovery.
Push Forward and be patient! Don’t beat yourself up, it’s not the end of the world you will recover stronger. Eat good quality dense food, gut health is vital for sleep and immune response and overall health. Get good quality sleep. Perform soft tissue work daily around the body and injured area. Do some flow work, meaning you’re moving at a sustainable pace and reinforcing good quality movement. Avoid heavy lifting and crushing workouts. Keep intensity fairly low, perform a lot of single arm/leg work as well as core stability training. Focus on correcting weaknesses, (breathing, movement)
I know training with an injury is very frustrating but so is making the issues worse by rushing back into things too quickly. Increase loads and intensity gradually overtime and make sure you get the green light from your medical practitioner/ coach. Remember you want to get to the root of the problem and prevent that from happening again.
Be creative, listen to your body and take control of your recovery!!