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March 17, 2019: Preventing Injuries

My weekly Get Your Stuff Together Sunday email series gives you one actionable focus for the week that will make your life a little easier.


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Injuries happen! Yes, getting injured is painful, but it doesn’t have to prevent you from staying on track and achieving your goals. This week, we’re going to talk about how to prevent injuries and what to do if you get hurt.


Prevention

First off, the best way to heal an injury, is to prevent it before it happens. Unless an accident occurs, it’s unlikely that you got injured during that workout alone. Injuries happen over time from compensation, not taking care of your muscle tissue, and ignoring the warning signs. If you start to feel a reoccurring twinge, pull, tightness, or pain in the same spot, then there’s an issue. You’re probably not injured yet, but if you don’t do something about it, eventually you will be.


So, what should you do to prevent an injury from occurring in the first place? Step one, ask me! Really, just send an email. I probably have a simple stretch or trigger point technique you can use to fix the problem. Step two, plan the injury prevention stretch or technique into your workout and daily routine. And step three, be consistent about taking steps to prevent injury. It’s simple - take care of your body and it will take care of you.


Accidents Happen

Now, like I said, accidents do happen, and sometimes it’s too late for us to prevent the injury. If you do get injured, what is the best course of action? Well…the answer is NOT to stop working out! You need to modify it according to your doctor’s or physical therapist’s directions.



Recovery

When someone experiences an injury, too often, they immediately stop working out and then give up on their diet. A healthy diet is crucial to a speedy recovery and all the research shows exercise speeds recovery.


Exercise improves circulation which assists with recovery and healing. Additionally, the body requires anabolic hormones to repair damaged tissue. Exercise, especially strength training, increases circulation of androgens including testosterone, which play a major role in tissue repair. Another added benefit of training while injured, is maintaining strength. Inactivity can result in a 33% loss of strength in as little as fourteen days! Thankfully, research shows that unilateral training (training one side) results in 7-11% increased strength on the opposing side. In other words, if you break your leg, training the opposite leg will not only benefit the side being worked, but also the injured side.


The Mental Aspect

Equally important, is the mental side effects an injury can cause. Injuries can cause depression or a feeling of decreased motivation. Continuing on a workout regimen helps you  stay motivated and releases endorphins, which not only makes you feel good, but also helps reduce pain.


Bottom line: It’s easy to use injury as an excuse to quit working out; however, you’re doing yourself a huge disfavor. Not only is it going to take you longer to recover, but everything you’ve been working towards is going to be lost. Returning back to your normal workout routine will seem like a daunting task after this and your less likely to start back up when you said you would.


Next Sunday, we’ll talk about dealing with stress and avoiding stress eating.


Want some expert help with reaching your health goals painlessly? Check out my programs! We’ll get everything taken care of in a way that fits into your current lifestyle so you never have to think about your health again.


Do you have a friend who could stand to G(her)ST? Feel free to forward this!


I hope you have a wonderful week,

Kelly

Kelly Morgan, Ph.D.

Tsirona - www.tsirona.com


My weekly GYSTS email give you one actionable thing to do for the week that will make you life a little easier. As "they" say, "Fail to plan; plan to fail." Get these emails (and more!) delivered right to your inbox by clicking HERE.