Down, But Not Out. Dealing With Injuries.
APRIL 28, 2021 | WORDS BY MATT JOHNSON
Let’s have some real talk here...we are all going to get injured. We don’t want to, we train with intent not to, but at some point there will be an injury whether that happens in or outside of the gym.
This can range anywhere from a small finger jam to a crippling back injury. This injury may also not be acute and sudden, it could be the result of overtraining and overuse, but the road to resuming your life and training goes down the same path.
I have been involved in athletics in varying degrees my whole life and along with that exposure comes the occasional injury. I speak from experience here and what has worked for me, that being said, this step by step is a general road map to recovery.
Step 01
Your mindset: This step will ultimately have the biggest impact on your injury, whether you heal completely or carry an injury for a long time, possessing a positive mental attitude for the situation is paramount. Taking a deep breath and saying to yourself, “I will get through this, I will become stronger, this doesn’t define me” will take you much further than, “It’s over, I can’t believe this, I will never come back from this.” Negativity is exactly that...it becomes a burden to yourself and those around you, try to brush those thoughts and feelings aside!
Step 02
Seek medical advice or attention: Depending on the severity of your injury this could be a widely differing step but a step that should be taken nonetheless. These experts have your best interest in mind, use the resources available and talk to them about their clear steps to take to recovery. There is no glory and no truth in the old adage, “NO PAIN, NO GAIN” when it comes to an injury. A bum shoulder or back injury is not a badge of honor, get that thing looked at because overcoming this adversity is what’s actually cool!
Step 03
REST: This is the hardest part for me, but truly one of the most important aspects of recovery. Your body needs time to recover and added stresses only slow this process down. Those added stresses include but are not limited to: inadequate sleep, not drinking enough water, working out when your body is telling you no. Listen to what your body is saying, it’s significantly smarter than our mind and has no ego when it comes to trying to recover.
Step 04
Ease back in: If your training has taken a detour due to an injury, ease yourself back in. The doctor or PT giving you the green light to resume activities should not be your green light to resume as you were X amount of weeks ago. Talk to your coach, be specific about your needs and they can guide you to adjusting workouts as needed. Dial it back, move well, then slowly increase intensity as it pertains to load, volume, speed etc.
Injuries are all about mindset-will you frame this as a negative experience or open up to the possibility that this experience will help you grow and be stronger in the long run?
