Hi my name is Toni and I blog over at Running, Loving, Living. Jess was nice enough to invite me to do a guest post on her blog, which I absolutely love. I hope you enjoy.
Dealing with injuries
Whether you are an athlete, a fitness enthusiast or just a regular person exercising to stay healthy at some point or another an injury usually will occur that gets in the way of your regular activities. It is how we deal with these injuries that can make or break us. You can choose to take it as a sign that you shouldn’t be exercising and become a coach potato eating unhealthy food or you can choose to do alternative activities and keep eating clean until you recover…..the choice is yours but I say choose the latter.
First things first, if you develop any type of pain while exercising stop, then rest, ice, compress and elevate the area. If the pain does not go away in a few days you should seek medical advice, don’t wait until you have injured yourself even worse. If the pain is severe you should seek medical advice immediately, better to be safe than sorry. When I was growing up I had a friend who hurt her ankle, she decided it was nothing even though the pain was so severe she could barely walk. Turns out she had broken her ankle, she was very lucky she hadn’t done any further damage by continuing to walk on the few days after the injury rather than seeking medical help immediately (we were teenagers).
Dealing with the modifications to your exercise program after being injured is the difficult part, but with a good outlook and good medical advice there are many cross-training activities that you can do depending on what part of the body you have injured. Always check with your doctor first before doing any cross training activities.
Cross training suggestions:
- Lower body injuries: Upper body exercises, abdominal exercises, non-impact cardio (biking, elliptical, rowing)
- Upper body injuries: Lower body exercises, abdominal exercises, cardio (stationary bike, walking)
- Other alternative exercises: yoga, pilates, pool workouts. Any exercise that does not affect the injured part of your body is good, jsut run it by your doctor first.
I am currently nursing a knee injury that as been an issue for about a month now. My first mistake with this injury was that although I stopped running I continued all other exercises including lower body weight training albeit without pain but probably not a smart idea. The second mistake I made was not seeking medical advice sooner, I figured if I didn’t run and just did exercises that didn’t cause pain I would heal, not the case in my situation.
I am now at a point where I am having pain on and off, I can walk without pain but running is out of the question and now some lower body exercises that didn’t bother me in the beginning are now causing me pain too (like lunges, high impact plyometrics). So, 1 month after the original injury I am seeing an orthopedist and I am completely resting my lower body to avoid any further trauma to the area. I am continuing to cross train with upper body and core workouts, but any type of workout that puts pressure on my knee, including non-impact cardio are off limits until I talk to the orthopedist. Frustrating, yes. Necessary, absolutely.
The month of June will be a light month for me but I plan to rest, recover and be back better than ever in July, taking every precaution not to get injured again. Most injuries occur from overtraining, increasing mileage too fast, and improper sneakers. I plan to slowly ease myself back into a training plan, increasing my mileage gradually and making sure to incorporate rest days so I don’t find myself overtraining and injured once again.
If you develop an injury seek medical advice, cross train and continue to eat healthy. Sometimes an injury is a sign that you need to slow down. When you have recovered be sure to re-evaluate your training plan, start slowly and incorporate rest days so that you can remain injury free.
Thanks so much Toni for the post! I luckily haven’t been injured yet and hope to follow some of your advice and prevent any injuries!
Have you had any injuries? How did you recover?
What have you done to prevent injuries?