December 15, 2017

Im injured…. what can I do?

Fairly regularly in sessions I hear “I’ve hurt my [insert body part here], What can I do?” At Body Fix we are lucky that our trainers are all Sports massage or Sports Therapists so have a much better handle on adapting your sessions to accommodate injury or niggles. 374029_10151484000689778_729989630_n


In this post I want to outline how we need to handle niggles and injury to keep you training – or advise you to rest depending on the situation.


Get Specific


I have a couple questions I immediately ask when presented with an injury. First, “What were you doing when you hurt it?” and second, “Can you show me specifically which movements cause pain?” You can ask yourself these questions, too. As a Trainer we cannot make an educated decision on what to do, if you do not know where you currently are.


Be Honest


With injury you need to be honest with yourself. If you tell me your shoulder hurts so badly you cannot lift it and you just hurt it yesterday then theres a fair chance we will tell you to rest. We understand you are keen and ready to go, but we need to think beyond today. We are not professional athletes and tomorrow is not the Olympics. When you are injured, your priority is dealing with your injury, or at the very least, not worsening it. If you are questioning whether or not you should be at Boot Camp then we need to discuss it – if you can’t gain don’t train.




Recovery does not mean sitting still. It could mean using a foam roller and a trigger point ball to work out muscle spasms or adhesions. It could mean visiting us for a full assessment and some treatment or some stretching advice. It could mean visiting your doctor and having diagnostic tests run. It does mean, without a doubt, listening to your body but doing NOTHING and just complaining about it won’t speed things up. Without an assessment we are just guessing at what the problem is.


Be Sensible


In many cases you can still come to Boot Camp and work around your injury, make sure your trainer is aware of the situation. We see a lot of people and we don’t know how you are feeling on that particular day. Do not do things that only “hurt a little.” If it hurts, stop doing it unless you’ve had a diagnosis. If you are hurting it, you are not healing it. Yes, it might feel better once you get going into the workout, but that has more to do with endorphins and adrenalin than it does with whether or not you are causing damage and preventing healing. This does not mean you cannot move around at all, but do not do things that cause significant pain.



No Quick Fixes


As with most things in life these days, we are in a hurry to get to the next step and injury recovery is no different. Beware of painkillers in general. If you want to take something, double or triple your fish oil and deal with the inflammation aspect of your injury. Pain is not a voice we should ignore.


If It Hurts, Stop


Your mission in the Bootcamp is long term to get stronger, fitter, more mobile and healthier. Training through significant pain and not resting and recovering will not get you to that place. You can do it in the short-term, but it will come back to haunt you in the form of continued injuries, chronic pain and more, I’m a walking talking example of this after years of Rugby.


I’ve played more games than I care to remember injured and the photos shows my retirement game where I played 60 minutes with a fractured eye socket!


So in summary:-


Many injuries won’t stop you doing Boot camp

Modifications are available for most niggles

If we are not assessing we are just guessing

Doing nothing about an injury is the worst thing you can do, they rarely just go away.


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