A Handy Guide To Help You Recover From Injury!

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You may already be well aware of the reasons leading to injury but have you ever pondered over the available solutions to recover from these injuries.  With many options and expert treatments available, there are certain advises that you can keep in mind for a speedier and healthier recovery.

As they say no pain no gain.  With intense weight lifting you are challenging your body at every step and are likely to get some sort of injury or other during the workout course.  However, with proper guidance and maintenance, you can get rid of the pains and aches and not let them turn into serious long-lasting nuisance.

Now if you too don’t like to spend time away from your gym and like to be active everyday, here are certain pointers to keep you going through the injury while you focus on your healing process as well.

  • First and foremost it is the Adonis Golden Ratio truth to remember to provide your body with ample nutrition to enable faster recovery.  Most individuals tend to ignore this factor of healing.  When your body will receive the required nutrients in good quantity, it will prepare it self for the repair mechanism.  While suffering from an injury avoid inflammation-causing foods.  These include junk foods; all purpose flour and many others.  Your nutritionist may help you list down all possible food items causing inflammation.  He/she will also help you identify food products beneficial for the recovery process.
  • Supplements rich in certain nutrients can help you speed up your healing process.  Calcium, magnesium, zinc, and essential fatty acids are a few nutrients that speed up recovery of stressed tissues, tendons, ligaments and joints.  Depending upon the nature of your injury, your fitness expert and doctor can help you decide which of these are essential for you.  Make sure you avoid any sort of nutritional deficiencies.  This is because it is detrimental to the healing process.
  • Be sure to drink lots of liquids like juices and water and consume a good amount of fruits and vegetables.  This helps the body receive good amount of nutrition essential to get you back on your feet.  Ginger proves to be beneficial because of its anti-inflammatory properties.  It relieves you of any tenderness and discomfort.
  • Do not expect your body to respond in ways similar to anyone else’s.  You may find your friend recovering from an injury much faster than you but remember not to await the same.  Every individual’s body reacts differently and repairs itself at its own pace.
  • Incase you pull a muscle and experience pain don’t try to be a hero and ignore it.  Stop as soon as you experience discomfort and analyze the extent of pain.  Working out with even a mild injury can cause havoc later.  Never ever workout instantly after an injury.  You are most likely to invite trouble that is sure to last to longer.
  • The main identifier of any injury is the pain you experience.  As soon as your body gives you signals of a probable injury, get it checked and evaluated.  Don’t try and be a doctor and let an actual one decide the level of damage done.  You may end up doing more harm than any good while trying to attend your hurt yourself.
  • You may have heard about the RICE methodology of treatment from many.  But are you sure about how to go about it and how it works.  For this technique to work on you damaged muscles, it is essential that it be followed just the correct way.  Let’s make it easier for you.  Below is mentioned the right way of following the RICE technique.

In most injuries, you are bound to experience pain accompanied by soreness and swelling of the muscle or tissue.  The Rice method of treatment speeds the recovery process and eases the damaged muscle of all or most of the discomfort.  This method stands for Rest, Ice, Compressions and elevation in just the same order.

Since Rest is the most common and understandable part of the technique, let us move to the second bit.  Ice makes it easier to soothe down the swelling and reduces the pain considerably.  Never ever treat a swollen sports injury through heat.  It may appear to be helpful but it works the other way round.  After any injury, use an ice pack for about 60 minutes alternating between 15 minutes of ice pack use and 15 minutes rest.

The next step holds importance.  Compression is an essential part of healing as it controls the swelling and allows the tissues and muscles to heal faster.  Always remember a swollen muscle takes much longer to heal than a normal one.  Elevation too serves the same purpose.  While you rest make sure the damaged part is elevated that usual.  This restricts the blood flow and enables to bring down the swelling.

  • Lastly remember that once you are on the road to recovery and you get back to the gym, do not rush with lifting heavy weights.  Go slow and begin with lighter weights.  You may do a higher number of reps but go easy on the weight.

With all the pushing and pulling involved in weight lifting, working out with an injury can be strenuous and hazardous as well.  You may want to train passionately but definitely not at the cost of your health and physical fitness.  In case you find it difficult to incorporate the gym and weight training schedule in your routine due to your injury, try and find alternative means of working out.

The key to treating any injury is attending it just when it starts to trouble you.  The longer you wait, the worse it will get and the longer it will take to heal.  Don’t let it become a chronic problem.  Always remember to give your body enough time to recover after an injury.  Do not hurry back to hitting the gym.  All your time away may get wasted with little bit of impatience.

Category: Bodybuilding

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