Even when you think your training life is over for now, a new story-line appears.
Are you frustrated because you have a fitness or sports injury and can’t wait to get back into your regular fitness routine? So, what do we do? We start with a come-back plan that safely gets you back to your pre-injury fitness levels.
We want you to recover well, so this blog is aimed at helping you take decisive steps to make your comeback-plan a reality.
Talk to your health advisors first
Don’t self-diagnose your injury – it’s a bad idea. You’re may be convinced you’re ready to pull those running shoes on. But wait. If there are excessive signs of stiffness, swelling or pain, you risk extending your recovery time. Chat to your doctor or a physical therapist for those specific exercises to strengthen and stretch the injured area.
According to the NHS, recovering from a broken leg, for example, takes around six to eight weeks for a minor fracture to heal until it’s possible to put weight on the leg again. More severe fractures can take between 3 and 6 months to fully heal. Some can take even longer. In some cases, the sooner you start putting some weight on the injured limb, the better, in others there needs to be a complete rest period with no weight on the injured limb for proper healing. They really will know best according to your injury.
Get your mind right
Got the go-ahead from your physio? Great, now start planning your mental agility process to get training again. If it was a sporting injury, take some time to think about why you got injured in the first place. What, if anything, might you do to differently this time around?
You may not have done anything incorrectly, but there’s often a lesson to be gleaned from your setback. Did you push yourself beyond your limits? Did you take time to rest and recover?
Now’s also a good time to focus on staying positive. Remember that the only time you fail is when you fall down and stay down. Preparing yourself mentally is part of the getting back up. All but the most severe injuries are temporary, so now’s the time to get up and remember that you will be able to return to the activity or sport you enjoyed. Be sure to keep your healthy eating plans going and reduce your calorie intake to balance any reduced physical activity.
Start modestly – ramp up slowly
Try not to let frustration over losing fitness gains or increased weight-gain convince you do too much too soon. It’s going to take some time to recover the strength and speed you’ve enjoyed in the past.
Whatever your pre-injury level of workout was, aim to build-up to 50% of that level. Then ramp it up by ten percent each week. Take a careful note of any symptoms in case they flare-up during or after each session. For example, if you used to run 5 miles, try walking 2.5 miles and add a little more distance each week as you progress to jogging and then running. Allow three to five minutes for warm-ups and cool-downs,
Mix it up
Add a variety of activities into your mix that work different parts of your body to regain fitness as your injury recovers and regains its strength. This can help you avoid a repeat injury too. Some cross-training as well as using a treadmill or static cycle can be a powerful force for good.
Cycling is a great form of exercise and is comparable to swimming in that your weight is constantly supported. If you wish to achieve a similar workout to that of a run, you’ll need to cycle for longer. You can intensify a training session by regularly coming out of the saddle to change up into a higher gear.
If possible, make sure your static bike has up to date technology to help you consistently monitor progress – like heart-rate, calorie and fat burn and of course, adjustable resistance.
An upright static bike is perfect for small spaces and is built for low-impact and easy use, whilst the recumbent bike offers a more comfortable ride and will suit people who are new to cycling or do not want to put undue strain on joints.
Dealing with discomfort
If you feel modest pain while exercising, pushing through it can help you win fitness gains. Some discomfort is normally okay, but you should never be in severe pain. Normally, you’ll feel better soon after you stop exercising, but if the pain is severe, or if it lingers an hour or more after you’ve stopped your exercise, you’ve over-done it. Take one to three days before you try again at a less-intense level.
Keep it convenient
You should try to always contribute to your training even if it is only in a small way to begin with. We advocate for cardiovascular workouts in the comfort of your own home.
We were contacted by Mike, a 42-year-old former marathon runner about his training frustration whilst he recovered from a broken leg. “I have a fairly demanding, full-time job, and with my injury, I found it almost impossible to get to the gym. I used to be in the military, and I was used to working out and keeping fit routinely, and keeping fit was a major part of my life”.
We recommended Paul rent a Nomad Upright bike for six months to spearhead his rehabilitation plan. “I have been able to hop on and hop off at times to suit me, and the convenience factor eliminated any excuses in my head. It has been a great help for me and has enabled me to build my strength, at my pace and my convenience”, Paul enthused.
At Momentum Hire we also have a perfect range of rental treadmills, rowers, cross-trainers and other bikes ready for delivery to your home. If you require any further information – please feel free to Contact Us.