For a Free Athlete, being forced to stop training is more painful than the pain of the injury itself. Nobody wants to stop training, but everyone wants to recover as quickly as possible. Unfortunately, injuries can occur. So what should you do when this happens? Take the risk of continuing to train at a more moderate pace? Or stop completely?
In this article, we highlight some of the things you can do about training and nutrition to ensure a healing process that’s as fast and painless as possible. So here are our key tips for maintaining your muscles and staying fit even when you have an injury.
Will You Lose Muscle If You Do Not Train?
Do not panic. The first thing to know is that the memory of the muscles is something real that you will see for yourself when you resume training. The muscles do not forget everything they’ve learned. All this is purely scientific, but to make it simple and incredible, your muscles have some form of memory of their previous state. Although they may lose in volume, if you have trained them before, they will then regain strength and volume much faster this time. Keep this in mind. It is important that you know that a little rest will not make a big difference. Your muscles will always be there, ready for recovery as soon as you are yourself.
Should You Train With An Injury?
It is probably best to refrain from performing a complete workout such as Helios, Aphrodite or Bastet, but there are other forms of training that you can do to maintain your progress and maintain your muscles.
Do not underestimate the virtues of stretching. A stretched muscle has a better metabolism and can, therefore, absorb more nutrients – i.e. proteins – delivered by the blood and thus regenerate more quickly.
And that’s not all. Stretching also helps us develop our muscles. And it’s also a relaxing way to preserve the flexibility and firmness of your muscles, even when they are not solicited by training.
But do not wait to be hurt before you begin to stretch regularly. By incorporating it systematically into your warm-up, you can reduce the risk of injury and thus avoid, from the outset, find yourself in this very unpleasant situation.
Train Other Parts of Your Body, In Moderation
If and only if you are not in a state of intense pain and your doctor gives you the green light, try doing some moderate exercise with other parts of your body. Just make sure they will not cause pain or pressure on the affected area. For example if you suffer from the shoulder or upper body, why not try some leg levers, lunges or squats? Or if it is your leg, opt for pullups or situps instead. Any contribution to your fitness level is welcome. Just be careful and be careful.
As a precaution, always consult your doctor when it comes to a serious injury. The answer depends systematically on the physical conditions specific to the person and the type of injury.
Do Not Ignore Your Injury
Nobody likes to be hurt. And nobody wants to be on the sidelines watching the others. Especially when you are on the verge of reaching a goal for which you have worked so hard for so long. But even worse is ignoring your injury, letting it get worse and not being able to train for even longer.
Do not just hope that the pain goes away. If you feel the beginnings of an injury, reduce your workout or stop it altogether. The sooner you limit the damage, the sooner you can resume. A mild injury lasting 1 to 2 weeks is much better than a serious injury that lasts 1 to 2 months. Do not you agree?
Follow a Diet That Is Conducive To Rapid Recovery
Your diet plays a major role in the healing process. Make good use of it and it will become your secret weapon. It’s about providing your body with the right amount of resources and energy to repair itself and get back into shape.
Causes of Possible Injuries
As we have seen, the vast majority of muscle injuries involve the lower limbs (thigh and leg) and are often consecutive to the practice of a sport , mainly contact sports (football, hockey, boxing, rugby, etc.), acrobatic sports (snowboarding, skateboarding, etc.) and those that require fast starts (tennis, basketball, sprint, etc.). Muscle injuries can be observed:
- At the beginning of the exercise: overtraining (excessive training) or insufficient training, insufficient or poor warm-up, bad sportsmanship, etc.
- At the end of the exercise: fatigue, lack of suppleness of the muscle.
- During the exercise : poor sportsmanship, sudden, violent and uncoordinated movements , especially if there is an imbalance between the strength of the agonist muscles (which make the movement) and that of the opposing muscles (which make the opposite movement ) – for example, biceps and triceps, quadriceps and hamstrings.
- In direct trauma with a hard object (crampon, knee of another athlete, pole, etc.).
- Due to excessive or prolonged effort
- Due to an anterior healed muscle injury
- In case of overweight
- When using unsuitable training equipment (shoes especially …)
- Because of a training surface too hard (bitumen, concrete …)
- In the absence of sufficient hydration, before, during or after exercise
- When the power supply is unsuitable
- In the absence of stretching after the effort and more generally, insufficient muscle stretching with respect to the muscular stresses
- During an effort in a cold environment
The most important thing in all of this is that you do not lose your motivation. We know it’s difficult. It’s not fun to be stuck on your couch while others are training. It’s frustrating to watch you in the mirror imagining the progress you could have made if you had trained this week. But that is not the end. Who knows: maybe this is the way your body tells you that you need to take a break. Pay attention to this kind of signals. Go slowly. Take a rest time. Eat healthily and recover in no time.
This setback is the springboard for your resumption of training. Take your time to make a comeback.