Training on the background of injuries: 10 simple tips

This can happen to everyone, because even the best of us are prone to injury.

Author: D. Thompson, professional athlete

We train at the limit of human capabilities, daily overcoming the excruciating pain, but sooner or later the safety margin comes to an end, and the pain transforms into damage. What to do? Most will choose the option of "endure", just to avoid falling out of the training process, but what about the fatal consequences of those injuries that remain without adequate treatment?

For many years of training, I learned one lesson very well: training through pain is normal, but you can not say about training against the background of serious damage. To begin treatment of a trauma it is necessary before it was aggravated and / or turned into a chronic problem.

Bodybuilding is a very demanding sport; Continuous work with iron takes all your strengths and often steps with the danger. But whoever does not take risks, he does not drink champagne, and intensive weight training involves a certain risk: everyone realizes that he can get injured, which will force him to spend several weeks or months away from the gym.

Nevertheless, we always train at the limit of opportunities to achieve maximum results, but what price do we have to pay for this? It is necessary for an athlete to face damage, as he immediately starts using various tricks, just to not miss a single training. And then we seem to be in the novel of Joseph Heller's "Dodge-22".

If we continue to train with damage or return from the "hospital" too early, we run the risk of getting a chronic injury. On the other hand, if we spend too much time lying on a hospital bed, we will lose all our sports achievements.

Is it possible to find a way out of this situation? The answer is yes. If you, like me, are not going to stop the training process because of damage, use my advice, which will allow you to deal with the injury, and you will not miss a single workout.

The food goes on my list under the first number, and not just because its value is often underestimated. The right diet plays a big role in the recovery processes after trauma.

The pace of recovery depends on individual characteristics: one takes a few weeks, others recover within a few months. However, each of us can significantly increase the effectiveness of recovery processes, you just need to fill the diet with the right nutrients and stick to a healthy lifestyle.

The speed of the recovery processes is greatly influenced by the composition of the blood: the more oxygen and nutrients that enter the bloodstream to the damaged tissues, the better. In addition, note that some products increase inflammation, while others have an anti-inflammatory effect.

Of course, you should avoid foods that increase inflammation (fried foods, flour and confectionery, eggplants, tomatoes and potatoes, cayenne and bitter pepper). At the same time, try to fill the diet with foods rich in polyunsaturated fatty acids (omega-3).

Drink as many fresh fruit and vegetable juices as possible every day, as they contain a huge amount of vitamins and enzymes that accelerate the recovery process. Extremely useful are garlic, radish and beets, we also recommend adding ginger to the diet, since the active components of this plant have an anti-inflammatory effect and reduce the severity of the pain syndrome.

To make an ideal diet and quickly get up on your feet, every day eat 8-10 servings of fruits and vegetables.

The most important nutrients for recovery:

  • Multivitamins: very important. They help prevent the development of hypovitaminosis and micronutrient deficiencies. Accelerate tissue regeneration

It is very important to understand the difference between damage and ordinary pain, because at any time during training we can pull some muscle or tendon, and this will cause pain.

How do we respond to these painful sensations? Pomoryuschim, we'll see that there is no bleeding, and we'll try to endure. It is not right! If pain arises, exercise should be stopped immediately to assess symptoms, depth and extent of damage. Do not blindly hope that everything goes by itself.

There is no doubt that each of us wants to be a tough guy who can overcome even the most painful pain, but continued training or too short recovery can have the most serious consequences. The only correct solution will be a pause in the training process.

But it is also true that painful sensations are an integral part of the training process, and we must endure these hardships and privations with steadfastness and courage. Banal pain is not an excuse for stopping training, especially in the process of preparing for competitions, but if the cause of the pain syndrome is damage to the tendon, it is better to stop and take a survey.

The main clinical sign of damage is pain. If the painful syndrome reaches a high intensity, stop and pause until you can continue. If the pain does not recede – go to the doctor.

But how to learn to distinguish the pain syndrome, the cause of which is trauma, from the usual pain inextricably linked with the training process? Unfortunately, it is very difficult to do this alone, only a doctor can answer this question. Therefore, I do not get tired of repeating – if you are experiencing pain, make an appointment with a doctor.

What signs indicate that you are seriously injured? As a rule, all injuries can be divided into three types: acute, subacute and chronic.

  • Acute damage make themselves felt instantly, an example is the stretching of the Achilles tendon, muscle rupture or fracture of the leg. Unbalanced nutrition, neglect of the warm-up, incorrect technique of performing exercises and just bad luck – all these factors can cause the above-mentioned health problems. Such injuries are very serious, the training will have to stop for a while.

Do not forget that the older you become, the harder the body to recover from damage: aged muscle fibers, tendons and ligaments need more time to regenerate. If you are injured, remember, often age is the factor that determines when you can return to normal motor activity.

Acute trauma is accompanied by a moderate or severe edema of the damaged tissue (abnormality of the tissues leads to the release of biologically active substances that cause swelling). Edema dramatically reduces the amplitude of movements in the area of ​​damage and causes pain and irritation caused by the inability to effectively use this part of the body.

To speed up the recovery process, reduce edema, soften the pain syndrome and protect the affected area, I recommend using the four principles of VOLC (elevation, rest, ice and compression).

Using the laws of physics and lifting the damaged part of the body above the level of the heart is another tool to combat the swelling of soft tissues. For example, if you hurt an ankle, just place a couple of pillows under your feet while lying on the couch.

Ice is considered to be one of the most effective means for sports injuries. Reducing the intensity of blood flow in the affected area, the ice reduces the severity of the edema and for a time stops the pain syndrome.

I recommend applying ice within an hour of training: apply ice for 15 minutes, then 15 minutes rest and apply ice again.

Council. Never apply heat to the affected area. Heat dilates the blood vessels and accelerates the blood flow, which in turn intensifies the swelling and can aggravate the damage. Ice, on the contrary, narrows the blood vessels and slows the blood flow in the damaged tissue, thereby reducing the severity of the edema. So – ice and only ice!

Like ice, compression helps reduce swelling. Why is it important to get rid of swelling? Because it slows the regeneration of tissues.

I recommend using elastic bandages and bandages in combination with ice, since this combination is more effective than just applying ice.

Most of the damage can be overcome by the principles of VOLK, but more serious injuries require the participation of a graduate. A doctor's consultation is necessary in the following situations:

1. Absence of positive dynamics during 3-4 weeks.

2. Impossibility of committing movements in the affected area.

3. Appearance of reflected pain.

4. Injury of the joint, accompanied by swelling.

5. Tingling or numbness of the skin in the affected area.

Remember, if you are worried about severe pain, the sooner you seek help from a doctor, the better.

4. Reduce working weight and increase the number of repetitions

If, in spite of the trauma, you continue to train and work through the damaged area, I advise you to switch to a smaller working weight with more repetitions.

Do not jerk and sudden movements, do all exercises slowly, concentrate on the technique and focus on the target muscle. So you will not exceed the limit associated with the injury, and do not exacerbate the problem.

Performing multiple repetitions with a small intensity, you can activate regenerative processes in the affected area and accelerate the recovery. Of great importance is the early start of the exercises in the rehabilitation period.

Having a knee injury does not mean that you have no way of continuing to train and maintain an excellent form during the rehabilitation period.

I am a former sportsman, and so I often had to train against injuries, and I always tried to find a new way to work out the target groups during the recovery period.

At this stage it is important to create a sparing mode for the damaged area until the structure and function are completely restored, but all other parts of the body need to be worked out in the usual way. An excellent tool for this is the method of circular training.

Short training cycles help to maintain good functional readiness, give rest to the damaged area and protect it from excessive loads.

In the past, I had shoulder injuries, during which I had to create a program of circular training, in which the shoulder joints were not directly involved, and most of the load was placed on the lower half of the body. Thus, I was able to keep myself in shape, train intact muscles and stay in the saddle.

If the injury was not too serious, I found the opportunity to work through pain. For example, when you have problems with elbow joints, try alternative exercises instead of basic movements.

Change the grip, vary the working weight, look for alternative exercises for the same muscle group, which will help to get around the pain sensation side.

Injuries occur for a variety of reasons, but the most frequent is a violation of the correct technique of performing movements.

Wrong technique causes muscles, tendons, ligaments and joints to occupy an uncomfortable position, which increases the likelihood of an accident, such as a rupture of the tendon. If you are already experiencing pain, an incorrect starting position will only increase the chance of getting damaged.

The human body is subject to special laws of biomechanics, which we must observe in order to avoid damage. Technical performance of movements during weight training significantly reduces the likelihood of injury. Keep in mind that your limbs can only perform strictly defined movements, and various bends, jerks and rotation during power loads dramatically increase the likelihood of injury.

The minimum of prevention is worth the expensive treatment, right? To force training this rule has a direct relation. I constantly see people who come into the gym and immediately start to exercise, without warm-up. It becomes a habit, and this habit leads to trauma. The right warm-up is of great importance.

If you stretch or strain cold muscles, you increase the risk of injury. But if you gradually increase the temperature of the muscle fiber, and then stretch it with static exercises, the muscle resistance to traumatic effects will increase several times. Well warm up before each workout!

And as a bonus: stretching will help you develop the musculature, because it improves blood circulation and helps to increase the elasticity of muscle fascia.

Let's talk straight – injuries knock us out of the rut. At the same time, studies show that a positive attitude during the rehabilitation period significantly accelerates recovery processes.

So instead of complaining about fate, blaming an accident and a fateful confluence of circumstances, think about the opportunity to work on the lagging parts of the body and weak muscle groups during the recovery period.

As you know, there is no thin without good, and everything must be learned to find positive moments. Even if you are injured, do not despair, and stock up a good mood and keep moving forward towards progress!

10. Rehabilitation and prevention

You can not underestimate the importance of functional rest and adequate treatment at the rehabilitation stage after trauma, but now I want to talk about something else. Admit it, you should feel that the pain is gradually receding, and you immediately rush into the gym, making up in your mind a plan of exhausting training in the style of hardcore. In the recovery phase, many athletes make such a mistake.

The main danger that will trap you in this way is a repeated trauma. You have lost a lot of time due to damage, degenerative and atrophic processes have started in the muscle tissue, and this greatly increases the danger of injury during a return to the normal training rhythm.

If you still ran ahead of the engine and received repeated damage, the exhausting rehabilitation period will have to start anew. Meanwhile, such a discouraging development of events can be prevented.

How? It's very simple – after serious damage get advice and doctor's recommendations before you return to the gym. You do not want to get injured, which will knock you out of the saddle for an even longer time? And if you experience severe pain during the first training session, stop and go back to the doctor.

I know that many people hate to go to doctors and piously believe that trauma can miraculously disappear the next day, but for this it is necessary to at least provide complete rest to the damaged part of the body, because this is the only way to protect the injured tendon, muscle or ligament from further damage .

Strictly adhere to the medical recommendations when you return to the gym, especially in matters relating to the intensity of the loads, types of exercises and features of the rehabilitation period. And do not try to work with microtrauma. It is better to lose two days than to lie on a hospital 3 month.

So, now you know everything about training on the background of damages. Adhere to these recommendations, and then the injuries will bypass you!

Interestingly, this article does not provide any complex exercises in trauma. It is said that it is necessary during the trauma not to forget about proper nutrition, about the good mood (not to focus on trauma, but good mood will help to cope with negative emotions). I remember somewhere I heard that minimal training is still possible, for example doing exercises with dumbbells (shake hands), if, for example, on the leg of a cast. So, there is always a way out.

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