Getting a workout-related injury can really put a wrench in the gears if you’re not privy to the best ways to recover. Whether it’s hip, shoulder, or knee pain from overuse or sudden trauma, injuries are an inherent risk of living an active lifestyle. No two injuries are the same and recovery varies every time which is why it’s so important to know how to address common workout-related injuries with a structured, sound methodology.
Talk To An Expert Before Starting A Recovery Plan
Before even thinking about setting off on your own recovery plan, it’s best to get an expert’s opinion first. This is important because you could think that you just have a sprain, but an MRI could show that you actually have a stress fracture. This is a game-changer that would require a completely different approach to recovery.
The benefit of seeing a doctor is also that you get an expert diagnosis which will save you time in the long run. If you see an expert and determine the exact problem, then you’ll have a better chance at starting to heal yourself quickly.
Getting Adequate Rest Is Best
One of the first things that your doctor will likely tell you to do with your injury is to keep weight off of it and get plenty of rest. Your doctor may also ask about your training regimen to help you understand if the cause of your injury was related to overtraining or not. This will help you design a workout plan post-recovery that helps you deter future injuries as well.
Resting after an injury also gives you the opportunity to recharge and build mental skills. Taking the time that you have off from exercising to focus on relaxation, focus and setting goals will ultimately help you bounce back faster when the time comes to hit the gym again.
Focus On Your Form When Getting Back In The Gym
Once your doctor gives you the OK to start working out again, you need to take it slow. Jumping in and getting back to deadlifting after a quadricep injury on day one is just going to aggravate your injury all over again and infuriate your physician.
Instead of focusing on building your strength back up after an injury, focus on building your muscular endurance first. The key is to simplify your movements and focus on performing every repetition with good form. Don’t worry about whether people in the gym are judging you for lifting 20 lbs when your body weight says you should be lifting 80 lbs; those onlookers aren’t recovering from an injury – you are.
Other Key Recovery Considerations
Some of the most important things to integrate into your injury recovery plan that many people often discount is to invest your time into healthy eating. Since you’re not spending your time exercising and burning calories, you should focus your attention on searching for new recipes, trying new ingredients, and making healthy snacks that you can eat when you’re back in your old form. Be sure to incorporate foods into your diet that is conducive to recovery that you can eat after you’ve completed your recovery plan so that you can decrease your chances of a future injury as well.