Training After an Injury
Returning to training after an injury is a delicate affair that requires careful consideration. Your body’s needs and capabilities are markedly different from what they were before your injury, so it might be unwise to start training as if no injury ever occurred.
Poorly coordinated training, especially immediately after recovery, might be more trouble than it’s worth. Remember to pay attention to specific steps in your bid to return to full fitness.
“There are no hard or fast rules when resuming training -- the most important thing is just to pay attention to your body’s needs and train accordingly.” - Supplement Reviews UK
Planning is the key element when returning to training. Training plans keep you focused, help you monitor your strength, and evaluate your progress. They’re also an effective tool in maintaining a balanced training structure. Make a comprehensive plan that includes goals and targets as well as training regimens. When making a training plan, it’s important to identify areas that require adjustment -- always make sure to not push yourself too hard and restructure your proposed training regimen accordingly.
Get Your Doctor’s Approval
Sometimes you might be so eager to begin training that you overlook how your body might not be ready for physical strain just yet. Beginning to train too early after an injury increases the risk of complications, setbacks, or even another injury. Remember to check with your doctor as they might need to give you a physical exam before you start up again. If your doctor says you aren’t ready yet, heed their advice - it might save you from a whole new trip to the hospital.
The effects that healthy eating have on your recovery time are undeniable. Specific nutrition supplements can aid recovery, so when choosing your diet, ensure that you’re getting a good amount of food and food supplements containing vitamins A, B complex, C, Zinc, and bromelain. These vitamins and minerals will help your body repair itself quicker and will give you the strength you need to get your training regimen going.
Sometimes it’s difficult to resist the temptation to jump headfirst into an exercise regime after an injury. However, returning to exercise after an injury requires a gradual approach to help your body adjust to small but increasing levels of endurance and agility.
The pace at which you begin your workouts often depends on factors like the severity of your injury, the length of time you were out injured, and your fitness levels prior to your injury. Putting your body through high intensity workouts too soon after an injury puts you at much higher risk of setbacks and re-injury.
Pay Attention to Pain Signals
You know that popular saying “no pain, no gain”? Well now is probably not the time to focus on it. Pain signals are your body’s way of telling you that you've probably done a bit more than your current fitness levels are equipped to handle. It’s even more crucial to listen to these pain symptoms during recovery as your body is more susceptible to injury complications, especially if you have muscle atrophy as a result of your injury.
If you’re a seasoned athlete, then you probably know the difference between a “good” pain, like mild muscle soreness, and “bad” pain, like a pulled muscle or achy joints. After an injury is the time to be very perceptive about what kinds of pain and tenderness you’re experiencing.
Consider Working With a Physical Therapist
Sometimes you need a little outside help to get to peak fitness levels after an injury. A good physical therapist or movement specialist with a solid understanding of your condition can provide you with a step-by-step program that can determine how much stress your body can take. In addition, a physical therapist can provide you with a comprehensive muscular evaluation aimed at determining areas of muscle weakness and imbalances.
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