How to Work Around Injuries During Military Training
Accidents and injuries are part of life. But what happens to your training when you get injured? Having a back-up workout plan that gets you around an injury can be both a workout and a sanity boost.
Whatever the injury, be sure to have it checked out by a medical professional before beginning any training. Even just having a physical therapist clear you can save you time on the bench later.
The key to injury training is to always listen to your body and not push aches and pains into long-term issues. If it hurts to run, stop running. If it hurts to walk, don’t run. If it hurts to stand or do nothing, it’s definitely time to see a professional to help you recover.
Do you have one of these common injuries? Here are some ideas for recovery plans and training support.
Injuries to the isolated extremities of an arm or leg are among the easiest to circumvent. If you have an arm injury, for example, you can continue working the other arm or focus on the legs and core. Leg injury? The same basic idea applies.
In the event of an arm injury, consider changing the cardio. You can still cycle, run, or walk, although you usually prefer exercises like swimming, rowing, or elliptical machines that use your arms. Any upper body day can be adjusted to focus on the opposite side, core, or opposing muscle groups to avoid further damage to the injured area.
Machines are convenient, as they are specially designed to insulate joints. Bicep curls, tricep extensions, leg extensions, and leg curls are basic isolation exercises that can help you get around some upper and lower body pain.
If you suffer from a running injury, non-impact cardio will allow you to work your heart and lungs without impact pain. The same goes for lifting and calisthenics. Breaking up your upper body into a pushing and pulling routine can allow you to continue exercises that don’t upset a specific muscle group or joint.
The trunk of the body includes the spine and the neck and everything that connects to it. If you have an upper or lower back injury, a pulled muscle in the front, bruises or broken bones, your ability to move, walk or even breathe can be seriously challenged.
In this situation, you need professional assistance which will include a variety of tests, physiotherapy, and recovery time. And rather than finding alternative physical training exercises, now is the time to focus on recovery.
This means eating well, but not too much, because your daily calorie intake will be significantly reduced if you don’t exercise or move like you normally do. Many people overlook this important factor and gain weight during recovery, which only makes recovery more difficult.
In addition to a healthy diet, recovery also requires rest, good sleep, and proper hydration. Take this recovery time seriously and use it to shape your nutritional planning. You can simply form good habits to help you rebuild and regain your athletic performance once you train again.
Depending on the advice of the physiotherapist and the severity of the injury, you may still be able to use isolation machines that work extremities like arms and legs, as many of these machines can completely disengage the main activity.
Whether it’s a concussion, dental surgery or a broken nose, the severity of the injury determines the course of action. Typical advice is to rest and avoid anything that requires stress or increases pressure such as resistance training.
Light cardio (walking) may be on the table if there are minimal symptoms and no bleeding, but your doctor or physical therapist should give you the go-ahead before pushing you with tough workouts. Bending over can be uncomfortable and not good for recovery, so anything more advanced than walking should be cleared by your doctor or therapist.
Mobility and flexibility
One of the most important parts of recovery is making sure you can maintain flexibility and mobility in your muscles and joints respectively. Staying flexible can not only help you recover, but also help you avoid further injury as you recover from whatever is holding you down now.
Always remember that pain is an indicator that something is wrong. Work around that pain instead of crossing it. There is a difference between pain and injury, but if you don’t listen to your body at the first sign of pain and if you don’t attend to what is making you uncomfortable, your body will end up screaming at you and will force you to take longer to heal anything. turned into a wound.
In the meantime, keep moving and always practice what doesn’t hurt you.
Stew Smith is a former Navy Seal and fitness author Certified as a Strength and Conditioning Specialist (CSCS) with the National Strength and Conditioning Association. Visit her Fitness e-book store if you are looking to start a workout program to create a healthy lifestyle. Send your fitness questions to [email protected]
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