What to do when you are injured

bodybuilding, diet, General Health, improve performance, injury prevention, Productivity, recovery -

What to do when you are injured

We have all had some kind of injury in our lives, whether its sport related or just down to bad luck, being out of action for a while is something most people have experienced and can be an unpleasant feeling.  Just sitting at home waiting to get better can make you feel like you have done nothing and will make any athlete start worrying about there fitness and strength levels as they are unable to train. Being inured can also be quite boring as your limited what you can do, making many people mentally weak as they believe they are good for nothing. Well, if you have ever been injured and felt like this then this article can help in some way as we are going to be sharing the things you can be doing when you are injured to help your mental and physical health.

 

Eat right

One thing that can reduce your hard-earned gains wasting away is eating right and still sticking to a diet. Although you may not be training, your diet still has a great effect on your fitness and how fast you lose it. As your not very active while injured, you will not need as many carbohydrates or calories as consuming your usual amount will result in gaining fat, which can decrease performance and cause low self-esteem. You also want to be still consuming a good amount of protein as this may reduce the amount of muscle you lose over time.

If you are at home, you are bound to get bored and start snacking on some unhealthy snacks. There are many side affects to a poor diet that go beyond what you look like. A diet that is high in sugar and saturated fats can cause cardiovascular health problems. So, to generally stay healthy, dieting is a must when injured. This will also affect how quick you recover as your body needs the essential proteins and nutrients to repair itself and will not be able to do so effectively otherwise.

 

Light exercise

Depending on the severity of your injury, you may be able to engage in some light exercise. When recovering you don’t want to be doing something too strenuous as this can affect how quick you recover and may make your injury worse. There are many different exercises you can do that aren’t too vigorous. These include walking, jogging, and rowing but make sure you are comfortable doing the exercise before fully committing to it. If you strain yourself or are uncomfortable in any way, then you are more likely to make you injury worse. Depending on the severity of your you may be able to engage in more higher intensity training.

If you have gone to see a doctor for your injury or you may require an operation, then the best thing to do would be to consult your doctor or a health professional before engaging in any form of training or exercise. This is due to exercising making the injury worse or you may have stitches after the operation. With vigorous exercise these stitches may break or come out causing the wound not to heal properly and increasing the chances of getting an infection.

 

Remember to rest

As your body needs to recover from an injury one of the best things you can do is put your feet up and rest. This gives your body a chance to focus on your recovery and will ensure you recover as quickly as possible with minimal complications.  Being very active when you are trying to recover is likely going to make your situation worse as your more likely to damaged already damaged tissue which prolongs your recovery process and can possibly cause you to undergo another surgery or operation to put it right. Also staying at home and resting is more likely to reduce the pain you fell from your injury, also improving recovery and how you deal with your injury.

When exercising rest also plays a big part in injury prevention. This can be due to muscles being fatigued and not getting the chance to recover, if we exercise fatigued muscles then they are likely to get injured as they have formed little microtears that need to be repaired for the muscle to build stronger. This process when the microtears are repaired is called protein synthesis and happens when we are resting.  For this reason, rest is so important as it gives our body a chance to rebuild and repair itself.

 

Don’t obsess over lost results

When your sitting at home injured, it gets easy to notice how quickly you have lost all your hard-earned gains or gained some fat. With that said its important you do not let this get the better of you and the best thing for you to do is not obsess over these lost gains. Looking at all your hard work go to waste can cause people to lose motivation for fitness and this can make them more likely to suffer from mental health issues like depression and anxiety.

Instead, you should find an activity you can do to pass the time. Whether its playing a video game or watching tv, these can be good to pass the time but doing something more productive will be better. You can use this time off to get things organised, complete any outstanding work or learn a new skill. Doing this will benefit you as they can free up time in the future. You will also fell a lot better by doing something with your days and not wasting them. This is because being productive gives you a sense of achievement which releases mood boosting hormones like dopamine, which reduce the chance of developing depression.

 

Return slowly

One thing that’s also very important is that you slowly return back to training after an injury break. This is due to you losing fitness and muscle mass going straight back to the intensity and difficulty of workouts you were doing prior to injury is only going to lead to another injury. For this reason, you want to return back to training slowly and slowly build yourself up to what you where previously. Getting back to your previous strength shouldn’t be too hard as your muscles find it easier to return to their previous state. This is due to something called muscle memory and is very useful when returning to training.

When you return to training you also want to be making sure your not overdoing it. You may feel like spending longer in the gym and skipping a rest day is making up for lost time, but it is actually potentially harming you. Missing out your rest day causes the possibility that you may over train which can lead to injury and a decrease of progress. Overtraining is when you are training your muscle before they have had a chance to recover and can make them feel constantly hurt and weak when working out.

 

Overall, when recovering from an injury there are many things you can be doing to make the most of your time and to make sure you don’t lose too much of your hard-earned gains. Looking after yourself when out of action s very important as it is hard to do exercise and a poor diet can be very detrimental to fitness. The most important thing to remember when recovering from an injury is to rest and give your body the time and rest it needs to recover. Making sure you are resting will decrease the time it takes you to recover from your injuries meaning you will be back to training in no time.