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The Injury Prevention/Recovery Guide: 7 Tips You Wish You Knew Sooner

Insults happen. They happen to be the best of us. They are not common, nor uncommon.

Does this mean you should stop exercising?

Well, have you ever stopped eating after a bad meal?

Did you stop dating after a bad relationship?

Did you drop out of school after failing a few questions on an important exam?

It is nothing to be afraid of. I can’t promise that you will feel good 100% of the time. You can’t start CrossFit and expect to lose all that weight or gain all that muscle that you’ve been hoping for without any hurdles. What I can virtually guarantee you is this…exercising will give you quick results with a program that is safer than hitting the basketball court or getting in your car to drive.

So what do you do to prevent or recover from injury?

Here is an INJURY PREVENTION/RECOVERY guide.

By the way, if you have been injured while exercising, I wish you a speedy and safe recovery. Use this INJURY PREVENTION/RECOVERY guide as inspiration for improvement.

I myself experienced an injury when doing a max lift several months ago…

…I wanted that new PR, I went over my max by 5lbs, picked it up, felt something in my shoulder and dropped the weight, completing the lift unsuccessfully…

… I raised the weight a second time and dropped it again, this time bending over in agony, my shoulder ached, I had completely dislocated it and couldn’t move it…

I had a competition just a month later and I needed to be ready for it, so what did I do?

I DECREASED the INTENSITY for a FEW WEEKS and went LIGHTER on the movements that hurt my INJURED SHOULDER.

However, I DON’T LEAVE. I saw the injury as nothing more than a learning experience. An obstacle that I would use as a springboard to success, because the only way to get to the top is to climb up there.

I took it easy on everything above the head, just using a PVC or the bar and slowly regained the weight. I entered the competition a month later, ranking 33rd and completing 73 overhead squats at 95 pounds in one of the workouts, placing me above the middle of the men in my division. ONE MONTH AFTER GETTING MY SHOULDER OUT OF ITS PLACE.

Why?

Because sometimes an obstacle will appear that will make you stop and think… “wait, slow down, the weight will come with time, I need to focus on my form and build my body first”. And that’s exactly what I did, I strengthened my shoulder so that now it’s back to normal. BUT DO I BLAME MY TRAINING? NOT! IT WAS THE RESULT OF MY OWN DOING THAT CAUSED THAT INJURY. My workouts have made me who I am today, a strong and fit person who stands out from the crowd.

At CrossFit, we understand that it is the responsibility of both our trainer and you to prevent and rehabilitate injuries. We want to work with you, but for that to happen, we need you to take responsibility for yourself and agree to take the necessary steps to ensure a safe and functional program.

THE INJURY PREVENTION/RECOVERY GUIDE

1. Nutrition. Believe it or not, what you eat is what you get. Those aches and pains in your body? Yes, they are the result not only of your workouts, but also of your diet. This is what you need to do:

-Eat Meats and Vegetables, Nuts and Seeds, Some Fruits, Little Starch and No Sugar. Dairy Free Very little of any grain. No processed foods of any kind.

-Stay away from the freezer and canning aisle, SHOP around the perimeter of the grocery store. Buy only fresh, organic, unprocessed foods. Your meat must come fresh, not packaged. For the best, go to a farm and buy FED GRASS and FREE RANGE chicken.

-Supplements. You should take healthy, organic and natural vitamins and minerals. Shop online for these. Do NOT go to Vitamin World or GNC. Stronger Faster Healthier has amazing fish oil and protein. I take both.

2. Rest. Are you sleeping 8 hours a night without interruptions? Are you taking time for YOU? and YOU ONLY? You must spend time sharpening your shaft and resting your body!

3. Heating and cooling. Know your weaknesses. Do you have a sprained shoulder? STRETCH IT! Stretch it often and often, before, after and during training. Start early to warm up and stay late to cool down. Do some light moves at home on your days off, even if it’s not a full workout. Do bodyweight exercises at home. (You can always find one that won’t hurt you when you’re injured)

4. Stick to it! Part of exercise is getting in shape so that our bodies can perform any type of physical activity that comes our way today, tomorrow and when we are 80, 90 or 100 years old! By participating in ALL of our moves and workouts in one way or another (even if it’s on a scale), you’ll strengthen the body in more ways than one to heal quickly and prevent the major and minor things that plague the sedentary population.

5. See a GOOD doctor. That’s not just any doctor. Doctors who prescribe medication and radiation should be avoided. And by the way, if you’re really sore from training, you don’t need a doctor, you just need ice, rest, light movement, and a proper diet. We HIGHLY recommend a Natural-Path doctor. We also HIGHLY recommend NaturalCures.com, a great resource for NATURAL cures for virtually any illness, disease, or injury.

6. Prepare yourself mentally. The methods to accomplish this are different for everyone. Pray. Mediate. Recite your Mantra. Whatever works for you, do it! 99% percent of injuries are ALL IN THE MIND. Refuse to be in pain and YOU WILL NOT BE IN PAIN! First of all, DO NOT WORRY about your injury. Worry is setting negative goals and it only makes things worse. Psychologists say that 99% of everything we worry about will NEVER happen. We recommend the following books to help you with this:

-The secret of Rhonda Byrne

-The Power of Positive Thinking by Norman Vincent Peale

-The Magic of Believing by Claude M. Bristol

-Maxwell Maltz’s Psycho-Cybernetics

7. Hire a Trainer. Exercising alone may sound like a good way to save money, not when those big hospital bills start piling up because you got hurt. Find a good trainer in your area and ask if they will do group classes. Find some friends and split the cost you’d normally pay for one-on-one attention in exchange for working out in a small group!

We hope this helps. If you are healthy, use this INJURY PREVENTION/RECOVERY guide! If you are concerned about injuries, use this INJURY PREVENTION/RECOVERY guide. We pray you never get injured, but just in case you are, use this INJURY PREVENTION/RECOVERY guide!

Use the obstacles that come your way as a springboard to success. The only way to get to the top is to climb up there.

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