Injuries can cause you to feel weak, helpless and alone. This can often result in lack of motivation which will in turn open the door to starting some unhealthy habits that will derail your fitness program.
Now that we have highlighted the negative side of things, let’s talk about how we can treat an injury and also prevent it from happening in the first place.
When you have an acute injury it is always important to remember the acronym Rest Ice Compression Elevation. These four simple steps will ensure your injury is given the best chance for a quick recovery and getting back on track with your fitness program.
Rest: Take some time off from your fitness routine to allow your body to focus on recovering from the initial shock and inflammation associated with an injury.
Ice: Apply ice immediately after the injury occurs for a 15 minute time frame on and 30 minutes off. Repeat several times within the first 24 hours. Use an ice pack over pieces of ice and use a tensor bandage to increase the depth the cold gets into the injured area. Once inflammation has reduced, get it assessed by a licensed athletic therapist or a physiotherapist.
Compression: The tensor bandage applied to the ice pack will help with getting the cold deeper into the injury. It is also helpful to use a tensor bandage after icing to help with reducing acute inflammation.
Elevation: By elevating the injured limb and/or area above the heart, you will slow the amount of inflammation to the affected area naturally.
Here are some tips to preventing injuries from occuring:
💪 Stretch on a daily basis to improve flexibility and reduce injuries.
💪 Do a proper warm-up before exercise to get your body ready for the exercises you are about to perform.
💪 Stay hydrated to ensure your muscles are ready to move and not tighter than needed.
💪 Consistently perform strength training exercises to help with bone density, muscle and tendon strength.
💪 Follow a balanced diet of protein (animal or plant based), carbohydrates (fruits, vegetables and grains) and fat (poly and mono unsaturated fats) that will give your body the nutrients needed to recover from exercise and grow efficiently to give you the strength needed to avoid injuries.
