There are few things worse in life than progress being stymied by something unexpected. Fitness regimes are no different, and getting back into a fitness routine after a difficult injury is no easy task. Not all is lost though, as there are many ways to strengthen the body and get back to running at full speed again.
It is undoubtedly a killer of dreams to have an unfortunate injury curtail endeavors to get fit and work towards a physical peak, but you don’t have to be at rock bottom for long. The most important aspect when looking to recover from a reasonably serious injury is to manage expectations. It is unrealistic to be able to expect to hit the same heights as before an injury, as the body is not as finely tuned as it was at that point. Overly high expectations can make small steps feel underwhelming and disappointing, which is not going to place one in the best frame of mind to get over an injury and back on the road to recovery.
The best chance of recovery is to begin with small steps, and look to improve in fitness and strength a little at a time. This way, it can be a lot easier to measure progress and keep in the right frame of mind, which is essential to succeeding with individual fitness goals. Although the plan is likely to be out running and working out as soon as it seems viable, plenty of good work can be done before reaching that stage of recovery.
Start with the stretches. Muscles are delicate things, and the body is only as flexible as these connections will allow it to be. Focusing on improving the strength and flexibility of each individual muscle will take the strain away from other areas. Take the back, for example: although it may feel as if the pain is so specific to the lumbar region that this must be where the pain originates, there can actually be a number of other parts of the body that indirectly affect the back, including calves and hamstrings. A routine that comprehensively targets all the muscles individually will certainly prove valuable.
This is where the likes of yoga and Pilates offer the most benefit, allowing an individual to work on certain muscles and train them to distribute load around the body, rather than forcing it all on just one or two joints. A better body balance can pay instant dividends, and this should be considered as part of the fitness regime. Better balance will allow the body to keep conditioning and increasing in muscle flexibility and strength, which in turn translates to athletic performance when the injury finally recedes.
Keeping the body engaged in some sort of fitness activity will make it a lot easier to get back into the demanding tasks and pursuing long-term targets. If an injury forces someone to be inactive for a number of weeks, the muscle mass will reduce and it will take a fair amount of time to attain that level again. Instead, if those who are injured look to work on keeping the other muscles active wherever possible, it gives the best opportunity to resume the training schedule.
Preventing new and recurring injuries is also paramount. There is little point in resuming a fitness quest, only to encounter the same bodily hurdle. Many who are overcoming injury will seek out a suitable compression pants brand to alleviate excess stress in problem areas. Men’s compression pants are popular at the moment as many are looking to take better care of their bodies.
As well as useful fitness wear, a thorough warm-up and warm-down will do wonders for further injury prevention. Often overlooked for a perceived lack of coolness and a tendency to forget about including them, stretching muscles before and after a workout stops them from contracting too much and reduces any chance of incurring an accidental pull or strain.
Depending on the personal situation, look to tailor any stretching exercises towards specific problem areas that keep cropping up, and seek to strengthen the core of the body as much as possible, which includes the abdomen, gluteal muscles and those around the spine.
Maintaining a strong core helps with recovery times and helps especially with trapped nerves, so see what individual needs can be covered with a tailored recovery program and get back out onto the track!