So, you’re going from strength to strength with your exercise programme, achieving more personal bests, and feeling more invigorated and accomplished than ever before. Suddenly, out of nowhere, you are struck with a pain. Is this just a niggle, or is it a sign of injury?
Sometimes a slight twinge can culminate in longer-term, sustained injuries. The problem with injuries is that in a fleeting moment your fitness homeostasis can be disrupted, putting you off track for quite a while. Beyond the physical impediment, it also affects your mental state – worrying that this could offset your hard work, feeling frustrated that you can’t get on to the gym floor and work your stress out.
I have been plagued by injuries over the years, which does not merit bragging rights. During my obsessive group-ex days, my achilles tendons and knees took a lot of hammering due to constant high-impact. All the jumping around put pressure on my muscles and joints, with most mornings seeing me hobbling about with acute tendonitis or knee pain.
Many of the injuries I sustained were the result of muscles compensating for weaker ones. I also tend to be rather cack-handed and clumsy so some have simply been down to that. My brush with a cyclist resulted in my left leg being injured for some time, and a barbell being jerked down too hastily during my deadlift injured my lat.
Now I am pushing forty, most of my injuries are the result of getting older, as well as general wear and tear from years of exercise. Despite feeling like a twenty year old (and with a metabolic age to match) I don’t have the resistance to injuries I once did, and the healing process takes a lot longer. I know this is just a natural part of getting older (and the direct consequence of a tireless gym programme), but I am stubborn and hate to admit defeat.
So how should you handle an injury? It’s really very simple. The most important thing is to rest, giving the muscle time to heal. When injury strikes, it is a matter of applying R.I.C.E (Rest, Ice, Compression, Elevation) and then, when it is time, stretching the muscle – this will speed up recovery. You might need to consult a physio or chiropractor along the way, depending on the extent and scope of the injury, but I guarantee they will tell you the same. Rest.
Unfortunately, I tend not to heed to my own advice, which only results in the injury taking longer to recover. Patience isn’t my strong point, so I look for a quick fix, but these never work. However, there are some things that help speed up the process and allow you to get back in the gym – as long as you look after yourself and listen to your body.
Kinesiology tape: As soon as I start to feel a pain or niggle, I tape up the area. Whether it is a placebo or not, I feel the tape tightens up the muscle group and cushions it during exercise.
Foam roll: Immediately after a workout, especially on lower body days or after high-impact cardio, I spend a good amount of time foam rolling hamstrings, quads and the ever important and often neglected IT band.
Regular visits to a physio/chiro: When injured, I tend to make weekly visits not only to be re-aligned but to experiment with whatever treatment is going to relieve tension from the affected area. Whether it is dry needling, ultra-sounds, shockwave therapy, or the latest fad, I’m up for trying it.
Invest in sports massage: I advocate getting sports massages at least once a month. Having someone get deep into the tissues will help release tension and ease the pain.
Bathe in Epsom salts: Getting into a warm bath with Epsom salts for me is a surefire way to relax the muscles, especially if you are suffering with tense and painful leg muscles. This is also a great way to subdue and mitigate the onset of DOMS (delayed onset muscle soreness), which tends to come on 24-48 hours post workout.
Creams and sprays: To compliment the kinesiology tape, I rub or spritz a cool spray to the affected area to numb it for the workout.
Brace, brace: If you are dealing with a more severe injury to a joint like the knee, I would suggest investing in a durable brace to support the entire area. Kinesiology tape alone will not suffice.
So there you have it. We all know the best way to deal with injury is to follow doctor’s orders and rest. But some of these tips can help if you are determined to get back in the gym sooner than recommended. However, my approach is more of a Band-Aid (or kinesiology tape) solution. You would be wiser to give your body time to rest and recover. See you in the gym!