Tag Archives: recovering from an injury

4 Tips for Recovery with Cross-training

Injuries happen, but they don’t always mean lots of time without a workout.  Even if an injury does require a little time off, it’s always best to gradually get back into your old routine, rather than diving in head first and risk re-injuring yourself.  Recovery with cross-training will help keep you fit while also lowering the chance of getting hurt again.  The type of cross-training you decide to do will depends on the nature of your injury, but here are 4 tips from Team FitNice to make sure you’re properly using recovery with cross-training.

Talk to your doc.  First things first, make sure you have your doctor’s permission to start working out again.  Include specific exercises in your questions so you’ll know exactly what you can, and what you shouldn’t, do during your recovery period.

Choose carefully.  The types of exercises your doctor will OK depend on the specific injury you’ve endured.  Be deliberate about the exercises you decide to do when heading back in the gym so you can protect your injured body without sacrificing the quality of your workout.  Just because you can stand, bend or flex doesn’t mean you should.

Water.  You definitely don’t want to re-injury yourself and non-weight bearing activity is a great way to make sure that doesn’t happen.  Running in deep water, wearing a floatation device, is great for runners because it simulates the movement of running without the recovery with cross-trainingimpact.  Those who aren’t runners can also benefit from the low impact, heart pumping workout laps in the pool can give while coming back from an injury.  The water provides resistance for arms and legs while also putting a strain on the cardiovascular system.

 Listen to your body.  If it hurts, stop doing it.  There’s a difference between muscle soreness or weakness and an injury.  Pay attention to how you feel before, during and after a recovery with cross-training workout and treat your body accordingly.

Take these tips and apply them the next you have an injury.  Have questions about recovering from an injury?  Ask us!

Strength Training Injuries

Strength training can hurt.  Not only can it leave you sore and stiff, you can seriously injure bones, joints, ligaments and tendons if you’re over using, or incorrectly using, heavy weights.  Being familiar with your body and having proper training supervision are some of the best ways to prevent strength training injuries.  Other ways to avoid becoming injured, such as using a spotter, knowing when to stop or properly pacing your workout, are also great prevention.

If you do become injured, you face the real challenge of recovering from that injury.  The first thing you want to do when you get hurt is determine how serious your injury is and whether or not you need medical attention.  Most strength training injuries are fairly minor overuse issues.  If there is swelling associated with your injury, use the R.I.C.E method to control it.  Rest, ice, compression and elevation all work together to jump start the healing process.  Be careful of taking pain medication, as often these result in a slowing of the healing process, rather than helping it along.  Consider getting a massage to help worn out muscles recover, and plan on getting one regularly as part of your injury prevention plan.  When your recovery has you ready to get back in the gym, there are a few things you want to modify for a while before returning to your normal routine.

The benefits of training through an injury are that the muscles don’t have a chance to atrophy, joints stay lubricated and by maintaining strength you lower the risk of making it worse.  There are several ways your routine need to be modified so you can train through the injury without more damage.  By modifying exercises with lighter weight your muscle will maintain strength without being strain on the injured area.  After decreasing the weight you use, determine your pain free range of motion and stay within it.  You can slowly increase the range of motion as your body heals, but going immediately back to full range movement increases risk of reinjuring yourself.

Being completely recovered before heading back to the gym isn’t always necessary, and without a physician’s guidance, full recovery can be a tough thing to judge.  Be cautious when training through an injury, and consider seeking the guidance of a fitness professional to help you safely recover.  Protect yourself from future injury by using sport massages, stretching after every workout, and using proper form and get back in the weight room!

Injured?  Need advice on recovering?  We’re here to help!  Email us at Info@FitNicePT.com