A goo
d exercise programme should get you fitter and also help you remain injury free. Remaining injury free is crucial in any exercise programme. So it’s important to ‘ramp up’ intensity as the individual’s fitness level improves. The body adapts to exercise by burning body fat and building muscle, and it does this best with incremental change (combined with a corresponding nutritional programme).
Scheduled rest days are crucial to allow the body to recover from exercise. Muscle builds by experiencing tiny rips and tears with exercise. It is the subsequent healing of these muscle fibres, bigger and stronger than before, that makes you stronger. You body is adapting to exercise. If you don’t have a day off, then it doesn’t have a chance to heal before you are working it again. Regular exercise at an appropriate level with rest days is the most reliable method to use. An injured body will not want to continue a fitness programme.
With this in mind, I was proud that I had never had a sick day from work since I started my fitness business in 2005. I usually take two rest days off work a week (weekends), where I focus on relaxation rather than exertion. I still haven’t had a day off sick, but I have sustained an injury by not following my own advice.
It’s a bit embarrassing to admit that I managed to pinch an intervertebral disc (otherwise known as a ‘slipped disc’) in my upper back from overdoing it at a recent ‘Extreme Kettlebells’ workshop. It was a bit of a crazy situation, as instead of resting the previous weekend, Andy and I had a weekend of mountain biking and hill walking. So I’d done a full week’s Personal Training, then an adventure weekend, then another full week’s Personal Training, then a full weekend Extreme Kettlebells course involving swinging heavy Kettlebells for around six hours per day. What bit of that plan sounds sensible?
It’s all very easy to see in retrospect that I’d pulled my shoulder when mountain biking in high winds. As I was working all week I didn’t give it a chance to heal, so by the following weekend of Kettlebells, my upper body strength was already compromised. I even mentioned it to the Kettlebells instructor at the start of the course, and he told me to “just do what you can”. I should have listened to my body! Your body needs at least one day off intense exercise a week. That doesn’t need to be blobbing on the sofa, but taking it easy – even if it’s just a wee walk. So lesson learnt, and passed onto you good folks, now it’s time for the bit about….
How to build up fitness again
Do you work through injury?
It is very frustrating when you build up a good level of fitness and then get injured, as the most effective road to recovery is rest. I do not believe in working through an injury, as injuries occur as the body is in imbalance. Unless you are able to address the imbalance, the injury is likely to recur. So with that in mind, I’ve recently had three weeks off cycling and weightlifting. I tried cycling, but the numbness in my fingers indicated nerve damage that needed complete rest. Frustrating! I’ve focussed on neck strengthening exercises that my physiotherapist showed me. I had overused my upper back, and so had to give it complete rest. I even ‘talked’ with my left shoulder, explaining that I had made a mistake in overusing it and that I was very, very sorry. I would learn to be more gentle with my shoulder in future. The result? My back is (nearly) OK after four weeks, rather than the six week time span predicted.
My hints for returning from injury:
1. As soon as possible, apply a cool compress. Remember the First Aid mantra R.I.C.E. – rest, ice, compression, elevation. Applied straight away this can help prevent the injury worsening.
2. Rest the injury: you may need to rearrange your life to accommodate this. Some people believe in working through the injury. Personally I believe rest is best. If you work in an office, remember that even though it might not directly affect your work, you may feel more tired.
3. Pain is the body’s way of telling you that something is wrong. Listen to it.
4. Get extra sleep: the body repairs itself when you are asleep, so what better reason for getting an hour or two’s extra kip? I factored in daytime naps between morning and evening PT sessions. Obviously not everyone can nip home in the middle of the day, so be disciplined in getting to bed earlier.
5. Eat well: extra protein and hydration will help the body repair itself. Make sure you eat a least five fresh fruit and veg a day (more is good). You can add in a multivitamin, just in case. If you’re feeling drained, try a good Vitamin B Complex supplement.
6. Follow instructions: I highly recommend going to a private professional (don’t wait for the NHS). I use Edinburgh Physiotherapy who are wonderful. Yes, it costs extra, but it saves me recovery time and therefore money. And then be sure to follow their advice!
7. You might need to change the kind of exercise you do. Many folk get lower leg injuries from imbalances when running on tarmac. Swap it for something low impact. Try working out in water, it cushions the body wonderfully and has a cooling effect. Water physiotherapy (hydrotherapy) is being used more widely in Australia and it’s only a matter of time until it’s used here. You can exercise around the injury, but be aware of how the injured part may be affected.
8. Give yourself time: it can be frustrating waiting for the body to recover, but essential. I had hoped to catch up on some writing, but I discovered that even typing was painful, so I had to rethink that one. Give yourself time to do the everyday things in life – even getting bus money out my purse took longer (no cycling!), so I felt I was always running late. The more patient you are, the quicker you will heal. For long term conditions, this can be frustrating, especially if you find yourself putting on weight and losing muscle tone.
9. Learn the lesson. Try and work out what caused the injury and address it. For lower leg issues (i.e. knee / ankle), a trip to a podiatrist may uncover a biomechanical cause. You may need different running shoes, or to be careful with certain movements. You may also need to strengthen up the area to help prevent it recurring.
10. Increase intensity slowly. It’s likely you will not be as fit as you were before the injury. Keep this in mind and slowly increase distances and intensity. You may also need extra rest days (note to self).
This was the featured article for the July Griffen Fitness newsletter.
You can receive all of Personal Trainer Tracy Griffen’s fitnesss articles directly to your Inbox by signing up for her free monthly fitness newsletter at http://www.getfitandenjoyit.com
- Investigate classes: aerobics and dance classes are a fun and sociable way to while away a chilly evening.
