One of the biggest challenges in getting fit is staying healthy and injury-free. Once we find our motivation to get up and get moving, we sometimes get carried away, ignore our body’s warning signs and overdo it. Then we find ourselves injured and our training put on hold. Whether you are just getting off the couch or training for a marathon, you are asking your body to do things it is not accustomed
to doing. You are applying additional stresses to joints and muscles and you need to allow your body time to absorb the new workload.
There are a few guidelines to help identify and deal with the aches and pains of getting in shape:
• Expect to get nagging injuries.
• “Nuke” injuries in the making with immediate aggressive action.
• Admit most injuries are caused by self-inflicted damage.
• Do not be afraid to seek professional advice.
4 Stages Of An Injury
Stage 1: Delayed onset pain and soreness. This is normal and means you are working your muscles in new ways. Allowing your body to absorb this damage makes the muscle stronger and fitter. (Practice daily preventive maintenance like yoga, stretching and proper nutrition.)
Stage 2: Discomfort or tightness while exercising. Your body is telling you that it is still a bit worn out from previous sessions. If it loosens up and decreases as you continue to workout… then proceed with caution. (RICE: Rest. Ice. Compression. Elevation)
Stage 3: Pain while exercising that does not decrease. Cannot complete
normal workout. (STOP. Your body is telling you loud and clear that it is not the verge of real injury. Go into rest/ alternate exercise mode to avoid Stage 4 at all costs.)
Stage 4: Severe pain, cannot exercise. Fitness derailed until injury heals.
Proactive Prevention and Treatment
Be patient.
“Too much too soon” is the leading cause of overuse injuries. Use a
very gradual progression in duration and intensity. There are no shortcuts.
Try incorporating several of these ideas into your daily preventive maintenance plan:
The Massage Stick – A runner’s best tool for working out the knots. Use it everyday.
Ice – Any drugstore sells an ice wrap that makes icing those sore muscles and joints simple. If you can keep any swelling under control you can avoid many overuse injuries.
Foam Roller – This simple device will get deep into your muscles. It hurts but it works.
Cross training - Alternate low-impact exercise options to maintain fitness: swimming, cycling, elliptical machine, etc.
Run/ walk on
soft surfaces whenever possible – Learn to love the trails and grass.
If an injury persists go into
emergency prevention mode:
1. 4 days off or use alternate non-exacerbating activity
2. Ice 2 – 3 times per day
3. If no improvement seek professional help (coach, massage, physical therapist, Doctor)
One personal note on seeking professional advice: I want a professional who understands exercise and the demands that we put on our bodies. I would prefer to come up with alternate exercise or therapy to correct a problem rather than disguise a problem with medication.
Train smart and listen to your body so you can enjoy the long term benefits of a fit lifestyle.
Chamber Related Links:
Member Massage Centers
Member Fitness Centers
Related Web Links:
Memphis Yoga Centers