Injuries Suck…

Let’s face it, injuries are a part of sport and exercise that can cause physical pain and mental frustration to an individual. As anyone close to me knows, I have had my fair share of injuries (probably more than my fair share!) so can relate to being out of action for extended periods of time. As such I have put together a few thoughts around the subject. However, these thoughts are not designed to take the place of a qualified medical professional’s input – if you are injured go and see a doctor. With that being said, what follows is a basic guide which outlines how to avoid injuries and what to do if one happens to occur.

The best way to deal with injuries is to not have them in the first place. The best way to prevent injuries is by following some simple rules when working out. Firstly, it is essential to warm-up properly. Ideally, a warm-up will prepare those muscle groups that will be in action during the workout and also raise the body temperature at the same time. This means that warm-ups should be designed specifically for the workouts that follow. However, often people are a little unsure about how to do this. If you want a specific warm-up then ask a trainer to design one that matches the workout. At the least, you should look to do 5-10 minutes on a cardio machine prior to getting into the workout – this will at the least raise the body temperature and get the blood flowing to some of the major muscle groups. 

Stretching is a much-debated subject; what type is best, when should I stretch, how long do I hold a stretch for, the list goes on. My general rule is that you need to get some stretching in at some point. In our group fitness classes we do dynamic stretching prior to the workout and static stretching during the cool-down, but again if you are unsure, ask a trainer to give you the details.

Another important aspect of injury avoidance is to ensure that you have proper recovery periods. This is applicable to both rest periods during training and also recovery days in between training sessions. Rest periods during training sessions need to match the training goals you have. For instance, if you are doing heavy strength training you need to give yourself adequate recovery time between sets. However, if you are looking to build muscular endurance then having long breaks between sets is defeating the purpose of the workout. Match the rest periods to the workout – as always if you are unsure check with a trainer. You also need to schedule rest days in between workouts. 

Some people prefer to workout 5 days a week and take the weekend off. This is quite fine if there is some variance in the intensity of the workouts – 5 heavy, high-intensity days of training back to back is not advisable. If you are doing workouts of differing intensities, for example, strength training 3 days per week and yoga or Pilates the other two then this would work fine as the lower intensity workouts would give the body time to recover. The basic premise here is that if you push your body too hard for too long the chances of injury increase. As mentioned above – listen to your body, it will tell you when you need to take your foot off the gas.

The most important way to reduce (preferably eliminate) training injuries is to use correct exercise technique during your workout. This is especially applicable to strength training/weight lifting (or anywhere this type of exercise is performed – e.g. boot camps or circuit classes etc.). While it is not practical to go into proper lifting form for every lift here there are some basic rules that apply to most lifts. Firstly – back position is critical for preventing injuries. Keeping the back straight is vital in the vast majority of exercises. Keeping the lower back in a stable position prevents flexion or extension (bending forwards or backwards) and therefore keeps the spine safe. 

Breathing is also important. The general rule there is to exhale on exertion. Take the bicep curl for example, you would exhale on the way up and inhale on the way down. When squatting you would breathe in on the way down, and out on the way up. Obviously, there are exceptions such as when you are lifting very heavy weights but again that is outside of the practical scope of this paper. 

Wrist position is something that is often overlooked also, especially when bench pressing. The wrists should remain in a neutral position. This means that they should not be bent forwards or backwards. When holding the bar/dumbbell there should be a relatively straight line between the forearm and hand with no bend in the wrist. This will prevent pressure from being put on the wrist joint and load the weight through the joint in a safe way.

When training you need to be in tune with your body. It often takes time to develop this knowledge. Over time you will be able to tell the difference between normal levels of discomfort and pain or injury. A general rule that I like to follow with clients and regularly remind them of is that if there is any sharp pain, then stop exercising. If in a training session with a trainer then inform the trainer and let them consult with you to determine if the workout should be finished then and there or whether it can be modified and continued. If you are training by yourself then it needs to be a common sense decision about whether you are able to continue the workout. There are no prizes for pushing through a training session injured, just extra pain to deal with afterwards.

If an injury does occur then it needs to be taken care of rather than ignored. The first steps to take are ones that many people already know and understand (even if they do not regularly follow them). The first steps can be broken down into the acronym RICE – Rest, Ice, Compression, Elevation. It should not need to be said, but when part of your body is injured, it needs time to heal before it is able to be used again as before. This means that it needs to be rested. Stay off an ankle that has been twisted, let it have time to heal. If there is swelling then ice should be applied to the area which is affected. Care needs to be taken not to burn the skin with the cold so a flannel or tea towel can be placed between the ice-pack (or frozen peas) and the skin. 

Ice should be applied for ten minutes at a time and then removed for 10-15 minutes and then repeated. If the injury is a recent one, do not apply heat to the area as this will promote swelling. If there is swelling then compression can be applied in order to prevent further swelling. In the case of a knee or ankle, a compression bandage can be applied (they give them out freely at ED’s – I know from experience!). Also, the joint in question needs to be elevated in order to prevent further swelling. If it is a knee or ankle it’s time to put the feet up and take things easy. Try not to put too much weight on the joint in question.

If the injury eases within a day or two then it may not need further treatment. However, if the injury lasts three days or more without easing, then it needs to be assessed by a medical professional – preferably either a Doctor or a Physiotherapist. They can assess the level of injury and refer an individual for an X-Ray, ultrasound or another diagnostic testing method which can confirm a diagnosis. Once an injury is diagnosed the Doctor/Physiotherapist can then prescribe treatment in order to assist healing and prevent further injury. If injuries are not properly assessed and treated they can lead to problems later in life such as knee/ankle injuries leading to back pain if they heal incorrectly and the gait is impacted as a result.

There is a tendency in the New Zealand culture to minimise the effect of injuries and see them as signs of weakness. The “harden up” attitude is one which has been bandied about plenty over the years. The trouble with this is that while some may “harden up” and push through a workout with no problem, there are others who will try and push through their workout and end up causing themselves serious harm in the process. This is where you need to listen to your body as mentioned above. Remove your ego from the equation and assess whether you are capable of continuing with the workout. Sometimes a twinge or pain may be a sign you are performing an exercise incorrectly and once the technique is corrected the issue is resolved.  However, if there is a continuing problem, use your head and get it seen to. One workout is not worth seriously damaging your body long term.

Training injuries (or injuries in general) can be frustrating to deal with. They can take time away from your exercise and cause delays in reaching your fitness and health goals. However, they need to be addressed appropriately. If they are left to hang around by not rehabilitating them properly they can often lead to bigger, more serious issues later in life. By appropriately resting and treating injuries when they occur one can often get back to full health faster and ensure that there is no loss of function or range of movement. By properly warming up and stretching injuries can also be avoided or minimised. If an injury does occur, make sure you see a health professional about it and get it addressed early. This will ensure that any further harm is minimised and the injury is properly rehabilitated. Hopefully, none of this will apply to you but if it does, be smart about your rehabilitation and ensure you have many happy years of exercise ahead.

As always, if you have any questions, comments, more advice or are looking for a trainer just get in touch – david@360degreefitness.co.nz.

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