Damn, we have all been there! Just as you are hitting your straps an old niggle, or maybe a new niggle pops up. Or unfortunately a serious injury occurs. What can you do?
What can I do if I sustain an injury?
- I would first recommend seeing a professional to get an accurate diagnosis of the problem. This will allow you to know whether it’s serious or not. ( GP, Physio, Etc. )
- Rehab – Once the problem is identified, look to create a plan to get back to 100%. See an exercise professional to help create this plan with you.
- Follow the plan and check in with professional to track progress.
Can I train through minor injuries?
- It will always depend on the severity of the injury. Get it checked.
- If you have a lower body injury look to train upper body, and visa versa.
- If a particular movement aggravates it try something different or low impact exercise e.g. Running hurts try bike riding, swimming, rowing etc.
- Prehab – look to strengthen weaknesses or areas you know will take the brunt of what you are working.
- Warm up appropriately. I see people all the time get straight into a workout without priming the body. The body needs a bit of time to get ready for what is in store.
- Try elevating the heart rate and body temperature for at least 5 mins and replicating the movement patterns in a slow deliberate way. Eg. If bench pressing try a few shoulder circles and slow push ups first.
Should I push through and just harden up?
- Again it comes down to the severity, always seek professional guidance if you are feeling pain or unsure.
- You could make it worse by pushing through pain.
- Know your body. Know what is general soreness, what is tightness, stiffness, tears, strains,breaks, aches etc.
- there is no failure in taking a rest day or even a rest week. Give you body the time it needs to heal to help prevent more serious injury down the track.
Can I reduce my risk of injury?
- Yes of course
- If unsure how to approach your training employ the services of a professional to give you a structured program and appropriate exercises.
- Keys to success: stretching, strengthening, conditioning, recovering, nutrition,mobilising, learning, rest.
- Follow these steps when exercising: Warm up, Appropriate exercise program/ exercise choices for your ability/ experience, Cool down, Recover ( nutrition, stretching, rest, hydration ).
If you’re working through an injury at the moment be sure to see a professional prior to commencing any physical activity. This blog post has been written as a guide only.