Alex Fairbanks - Explore Small Group Training Participant:
Somebody once told me that it takes at least 3 weeks for a person to develop a habit, good or bad. Whether it’s true or not doesn’t really matter because we all know, in the case of fitness, getting into the habit of getting into the gym is more difficult than the workout that follows.
It’s all about doing, doing, and doing until we don’t think about the doing anymore. In fact, many trainers will tell you that showing up is the first step toward feeling and looking sexier. The obvious next step, then, is finding workouts that work the best for your body.
We’re on the same page here, I’m sure. But what happens when those healthy habits we just spent 3 or more weeks developing plow right into an unforeseen wall? What if those workouts you learn to love (I realize that’s too strong a word) have to change immediately?
For me, the unforeseen wall in question jumped out in front of me while I was doing what I do best: being a classic klutz. I was in the middle of doing jumping squats (squat down, jump as high as you can, repeat) and my foot landed directly on a dumbbell, sending my ankle sideways with a punctuating, audible pop.
Sprain, meet Alex. Alex, meet Sprain.
Luckily it’s not a serious injury. But like that relative who imposes on your weekend plans, the injury is going to overstay its welcome. In other words, if I want to keep off the 15 lbs I so gracefully piled on just six months prior, I’ll have no choice but to adapt to a workout style that completely avoids the use of my ankle.
Charles Darwin once said, “It is not the strongest of the species that survives, nor the most intelligent. It is the one that is the most adaptable to change.” Taking Mr. Darwin’s advice, I reached out to Nate Lawrence, co-owner of Denver’s own Explore Fitness, to get his advice on ways we can overcome the walls that stand in our way after an injury.
Take it away, Nate.
Nate Lawrence - Owner, Explore Fitness, NASM Corrective Exercise Specialist:
Alex's problem is quite common.
I'll relate to you a story I often tell my clients battling with injury.
I know this girl with no injuries. She's beautiful, blonde, flexible in every way imaginable and she bounces back in days from scrapes, sprains and bruises that take the rest of us weeks and months.
What's her secret?
She's three.
My niece is the only person I know that has this ability. The rest of us (adults) have to deal with injury.
Explore Fitness trainers will ask you about your musculoskeletal health history during your first session.
Here's a sample Q&A:
Me: Do you have a bone or joint problem that could be made worse by a change in your physical activity?
You: No
Me: Nothing?
You: Not really.
Me: No ankle knee or hip pain currently?
You: No
Me: Does your low back ever hurt?
You: Yeah, but just normal hurt.
Me: When does that happen?
You: Most mornings, sometimes it spasms and I can't get out of bed.
Me: I see. What about shoulders, elbows and wrists?
You: I've had three surgeries on my left shoulder so it kinda hurts when I work out, but other than that I'm fine.
Me: uhhh
You: ...and sometimes my knee dislocates when I'm running but it's fine. Nothing to do for it. Just getting old.
Me: Let's backtrack a bit....
You: Did I mention my big toe surgery?
It's (hack) psychology. I believe that we want to feel like our bodies are healthy, or we want to believe that we're so completely broken that we can't do anything about it. Neither answer requires action and allows us to be lazy.
As a result, we've adapted Explore Fitness assessments to include specifics on musculoskeletal injury with the aim of identifying musculoskeletal injuries and imbalances and providing our clients with tools for corrective exercise following the guidelines of the National Academy of Sports Medicine. One of the goals of training with Explore Fitness is to help you avoid and recover from injury.
I'm attempting to convince you to treat your musculoskeletal health with the same regard you have for your cardiovascular health and your profile in the mirror.
As Alex describes, injuries are a setback. Like most setbacks, they generally deepen without attention.
We like to ignore our small injuries and imbalances until they become big injuries. Our big injuries are signed off on as permanent and also ignored. These issues cause us pain and pain causes us to operate with musculoskeletal dysfunction. Musculoskeletal dysfunction leads to more injury. You can see how this becomes a cumulative injury cycle.[1]
All of this can add up to chronic pain which prevents us from performing to the peak of our abilities, increases stress hormones like cortisol, dampens our moods and detracts significantly from our quality of life.
I'd like to give you all some simple tips on how to prevent and recover from injury, but first we need to have a heart to heart.
Ladies, you're not gonna get fat if you ease up a bit. Stop staring at your hr monitor and your chill out about how many calories you burned today. Eat a carrot and relax.
Men, you're not that tough. Leave your ego at the door and use your big head for once. 73.5% of injuries to males occurring in the gym take place in the presence of a younger, stronger man[2].
Ok, now that we've cleared the air a little, here's some simple, easy to use advice:
1. RICE. Do it for longer than you think is necessary and more often than you think is necessary[3].
· Rest - do not do things that hurt as much as possible. Avoid walking with a limp if possible and use a crutch if necessary.
· Ice - 20minutes on, 20minutes off. Don't use heat unless advised so by a doctor or physical therapist. Most of us ice once right after then don't bother again. Do it consistently and until your pain is gone (not less, gone).
· Compress - Wrap your injury in an compression if possible. Wear a brace if you think you'll be participating in an activity that might aggravate your injury. If your daily life, i.e. walking, hurts wear a brace all of the time.
· Elevate - Bring your injured limb over your heart whenever possible. Often we can combine all four of these suggestions.
2. Get diagnosed. Most of you have health insurance and costs for going to see a doctor or physical therapist is cheap. You may not need a referral from your primary care practitioner to see a specialist. Call and see. Again, check your pride, prioritize your health and go see someone. I routinely go to the best physical therapist in Denver without a referral for less than severe injuries[4].
3. Modify your program: First of all, have a fitness program. That's a different blog post, but regardless of what kind of exercise routine you're involved in you'll likely find that it needs some modification. If you're not sure what to do ask the next personal trainer you see what you can do to work the effected limb/region without further injury. They should be able to advise you. If they can't, they're not any good and you should ask Explore Fitness
4. . Use your resources: There are lot's of good articles such as this one available online if you spent an hour searching Since you don't, I get to have a job. Feel free to send me a brief synopsis of your issue and I'll point you in the right direction (free of charge). Once you get some advice from a qualified professional. Use it! Do the homework you are given consistently
5. Keep moving: Without consistent exercise your health will deteriorate in every facet, including your body fat percentage. Exercise motivates us to maintain healthy habits in the rest of our lives, keeps our levels of fat shredding growth hormones up and helps us relieve stress. Don't feel like you have to crush it if you aren't feeling your best. The difference between moving and not moving is exponential. Use your setback to work on flexibility or balance or core strength or whatever else you can do without pain. Let me remind you that of equal importance in your desperate struggle for ripped abs and a tight ass is your diet. Your setback could be an opportunity to focus on your diet.
Take care of your body. You only get one!
Nate Lawrence
National Academy of Sports Medicine - Corrective Exercise Specialist
Explorefitness.com
[1] National Academy of Sports Medicine
[2] I made that up, but I got your attention right? Trust me, I've done this to myself multiple times.
[3] Also applicable for your relationship
[4] Chad Seahorn, Denver Physical Therapy - (303) 892-8850 · denverphysicaltherapy.com
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