Ask-A-Coach: A Client's Guide to Navigating Injuries

As a coach, I have seen and personally experienced many injuries over the years. I've put together this mini guide to help you deal with injuries and setbacks when they appear on your health and fitness journey.

Understanding Injuries

Injuries are sometimes an inevitable part of pushing your limits and striving for progress. First, it’s important to understand that there are different types:

1. Acute injuries: Sudden, traumatic injuries like sprains or strains.

2. Overuse injuries: Repetitive stress injuries like tendonitis.

3. Chronic injuries: Long-standing issues that persist or recur.

Working with an Injury

When you're injured, it's essential to balance recovery with staying active:

1. Listen to your body: Pay attention to pain and discomfort. If an exercise hurts, stop or modify it.

2. Modify exercises: Find alternative exercises that work around the injury.

3. Focus on rehab: Incorporate exercises that promote healing and strengthen the affected area.

Knowing When to Stop

Sometimes, it's crucial to stop and seek help:

1. Severe pain: If pain is sharp, intense, or persistent.

2. Instability: If the injury affects your daily activities.

3. Swelling or bruising: Significant swelling or bruising.

4. Loss of function: If the injury impairs your range of motion.

Seeking Help

Don't hesitate to seek help from medical professional or physical therapists:

1. Injury persists: If the injury doesn't improve with rest and self-care.

2. Uncertainty: If you're unsure about the severity or best course of treatment.

3. Recurring issues: If the injury recurs or persists time after time.

Recovery and Rehab

Once you've sought help, focus on recovery:

1. Follow the plan: Adhere to the treatment plan given to you.

2. Gradual progression: Gradually return to training.

3. Strengthen and stretch: Incorporate exercises that strengthen and stretch the affected area.

4. Monitor progress: Track your progress and adjust the plan as needed.

Mental Strategies

Injuries can be tough mentally, so try to focus on:

1. Staying positive: Focus on learning and growing.

2. Setting realistic goals: Adjust your goals and expectations.

3. Finding alternative activities: Engage in low-impact activities.

4. Seeking support: Talk to friends, family, or a mental health pro.

Prevention

Reduce the risk of injuries by incorporating:

1. Warm up and cool downs: Properly prepare and recover before every session.

2. Listen to your body: Pay attention to warning signs.

3. Incorporate mobility work: Regularly stretch and mobilize the body.

4. Progress gradually: Avoid sudden increases in training intensity.

Remember, you're not alone in this journey. Here at fitness together we will support you every step of the way!