How to Continue Training Through Injury
In case you get a little niggle at training or outside the gym here is some information about training with injuries.
There are few things more frustrating as an athlete than being injured. A simple slip at Saturday soccer might leave you with a sprained ankle and a few weeks recovery ahead of you. So, what do you do? Do you rest up and risk losing some strength and fitness, or would it be better to keep training?
For your coach or trainer to be able to train you following an injury, they need to know exactly what injury and limitations you have. Trainers are not qualified to diagnose injuries, and instead, your best path to recovery will come when your health professional and trainer work together towards a common goal.
- Can training with an injury actually be beneficial?
Surprisingly, sometimes no training can be more harmful than training. However, a mature and patient mindset is invaluable in this situation, as letting your ego take hold and pushing yourself too hard can be detrimental and increase your recovery time.
Open communication with your coach is key to a solid recovery, as you need to be comfortable telling them when a movement is causing you pain. With your coach, begin to work out what movements aggravate your injury, and what movements you can do pain-free. A good coach will be able to work with you to ensure you can maintain strength and stability while continuing to recover.
When you stop training you start to lose muscle mass and strength, and this can lead to greater issues for joints. Muscles act to support your joints, and without this, your joint can be at increased risk of injury. As you start to heal, you need to begin to start using the injured body part again.
A great example of when training after an injury is beneficial is when you roll your ankle. When this injury happens, the ligaments and the muscles will be pulled and loosened on one side. Initially, there will be pain and inflammation which will mean you need to rest the injury. Once this starts to go down and you can bear more weight, you need to start doing some exercises. By exercising on the ankle, you begin to strengthen the muscles and tendons up which allows better support for your ankle. If you continue to rest your ankle or rely on strapping or tape, the joint will continue to be loose and unsupported and you will be more likely to reinjured your ankle.
Another benefit of training with an injury means you are able to work on your non-affected areas. This may mean you have the opportunity to work on new skills or strengthen your weaknesses which you may not have attempted otherwise.
- Stay Patient
Recovery is not a linear process, meaning you don’t always continue to improve day after day. It can be easy to feel like you aren’t going anywhere, or that you should be progressing faster. It is important to stay patient during the rehabilitation process, as pushing yourself too much too early can send you backwards and delay recovery. Trust the process, stay patient, and the results will come.
Author - BodicompleteVaughn has been a strength and conditioning coach and personal trainer since 2007, working at facilities across the Sutherland Shire.
Unsatisfied with what these facilities had to offer he discovered CrossFit in 2009 and instantly knew this was the future of fitness.
Since then he has strived to become his best and to bring out the best in fitness in those around him through this gym.
Vaughn’s qualifications include: