As we age, workout-related injuries increase, and our ability to recover from them takes longer, and longer. But, it doesn’t have to.
When we’re young, it’s virtually impossible to injure ourselves from basic workout routines. But, by the time you reach 40, hobbling away from a workout clutching her knee in wincing pain, can become commonplace. In fact, we often find that a simple injury is holding us back from making progress.
The fact is, that injuries are common, especially for women over 40. But, they do not have to derail your fitness journey. The key to consistency is recovering properly. So, let’s take a closer look at the most common workout injuries, and how to recover from them effectively and efficiently. More importantly, let’s discuss how we can prevent them from ever occurring again.
Understanding the Healing Process Of course, before we jump into the nitty-gritty of specific injuries, let’s take the time to talk about what happens in your body once you get hurt. The body’s healing process is quite fascinating. And, ill go through three distinct stages.
Inflammation The first stage of an injury is inflammation. Your body starts to set off alarm bells, and blood, white blood cells, and nutrients are redirected to the area of the injury. As a result, the area will begin to swell, and there will be redness and pain. This is commonplace with the inflammation stage. It is your body’s way of saying something is wrong, we need to fix it.
Repair Although it may be tempting to pop some over-the-counter drugs to help reduce inflammation, only do this if the inflammation becomes too tight to do anything. Where possible, you should wait for the initial inflammation to subside. This is when the body begins to repair it the damage. You can think of it more as the construction phase, where the tissues in the damaged area are rebuilt, and new cells grow in order to replace the injured ones.
Remodeling The final stage is the most unique stage of all. The body learns from the injury and realizes that it needs to remodel things to make it function better. This remodeling stage is designed to strengthen the repaired tissue, and not only restore its function but in prudence. You will eventually start feeling like yourself again, so long as you give your body the care that it needs to survive.
The Role of Rest, Rehab, and Nutrition When we talk about care, it’s important to remember that recovery isn’t just about time. We need to rest, rehab, and provide the crucial nutrients the body needs. Rehabilitation should be active, you should include general stretching and strengthening exercises. Make sure you eat plenty of protein-rich foods, as these will help to rebuild the muscles. Don’t forget your vitamins and minerals, as they will help speed up the healing process. When you think of healing, think of lean meats, leafy green vegetables, and berries packed full of antioxidants.
Common Injuries and Recovery Tips Now that we discussed the basics of the healing process, we can take a closer look at some of the most common workout injuries, and how to recover from them .
Sprains and Strains Many people are often confused with the difference between a sprain and a strain. Sprains affect the ligaments, which are the tissues that connect the bones. Strains, on the other hand, involve the tendons and muscles. And, when you twist the wrong way or overexert yourself, you can have both a sprain as well is a strain.
Immediate Care
When it comes to recovery from sprains and strains, always remember to follow the R.I.C.E. method . This is an acronym that stands for rest, ice, compression, and elevation. You will want to do this for the first 40 hours, in order to reduce swelling and pain.
Recovery Tips
Once the swelling has started to go down, you will need to start with gentle movements in order to maintain your range of motion. Many people with a sprain or strain, want to rest until it’s fully recovered, only to find out that they lose some of their range of motion. Instead, focus on reintroducing activities that help to strengthen the area and prevent future injuries.
Tendonitis Tendonitis is an inflammation within the tendons themselves. This injury is often caused by repetitive motions. Chances are, if you have ever gone running and injured her knee, it is most likely a form of tendonitis. This form of injury is very common in the shoulders, elbows, knees, and the Achilles tendon.
Recognizing Signs
You will know that you are developing tendinitis when you start to feel pain, swelling, and tenderness near the joint. Moreover, you will generally only feel it during certain activities or twisting movements.
Recovery Tips
In order to properly recover, you will want to follow the R.I.C.E. method, as well as take anti-inflammatory medications. Just like with sprains or streams, gradually reintroduce strength training exercises that focus on lengthening the muscle in order to build resilience.
Knee Pain Knee pain is so common. In fact, our knees take a daily beating, not just during exercise. It doesn’t matter if you are a runner, or simply love high-impact workouts, knee pain can happen to anyone. The most common culprits of knee pain include runners knee, arthritis, and meniscus injuries.
Recovery Strategies
In order to properly recover, you will want to reduce the amount of weight-bearing activities that you do. Instead, why not go to the pool and do some laps? Swimming is an excellent way to recover from a knee injury. Remember that you need to strengthen the muscles around the knee such as the quads and hamstrings, in order to provide better support.
Back Strains We have back strains. If we lift weights incorrectly, or even sit for too long, we can develop a back strain. It is perhaps, one of the most frustrating injuries imaginable. This is because it impacts nearly every movement of the body.
Recovery Tips
When recovering from back strains, you want to rest at first, and then slowly introduce gentle stretches. Poses like the cat-cow or the child’s pose are perfect for back strains. Also, include core strengthening exercises like planks in order to prevent future strains and stabilize your spine.
When to Seek Professional Help to Recover Remember, not all injuries can be handled at home. There will be times that you will experience severe pain, and swelling that simply does not improve. If you have injured yourself and don’t seem to be improving within a reasonable period of time, it’s time to reach out to the professionals.
Red Flags Let’s take a closer look at what you should be looking for when making the decision to seek professional help.
Persistent pain that worsens over time Visible deformity Instability in a joint Numbness or tingling Specialists to Consider And, with all the different specializations out there today, let’s see which specialist you should consider when reaching out for that help.
Physical Therapists
Physical therapists are perfect for rehab. They are specialists who can create plans that are specifically tailored to your individual injury. A physical therapist will help you recover faster and ensure that you do it safely.
Chiropractors
Sometimes, we have issues with alignment, that will continuously result in fact injuries. If our backs are properly aligned, or we suffer from repetitive back injuries during workouts, it’s time to reach out to a chiropractor.
Orthopedic Doctors
Then there are orthopedic doctors. An orthopedic doctor is who you would usually see if you broke a bone. But, they are also the perfect specialist for more severe injuries like torn ligaments. And yes, it is possible to tear the ligaments and half.
Prevention Strategies to Recover for the Future Without question, the best injuries are the one that never happens. Although it’s impossible to prevent every mishap, here are some strategies that can help you significantly reduce your risk of being injured in the future.
Warm-Ups and Cool-Downs When were younger, warm-ups and cool-downs were not as important. But, as we age, they become crucial to prevent common injuries. Always take 5 to 10 minutes before your workout in order to warm up with dynamic movements like arm swings or light jogging. Don’t forget to cool down with static stretches in order to improve flexibility and release the tension created by the workout.
Correct Form Correct form is the key to preventing the most common causes of injury. And, if you’re not completely sure about your technique, then do not hesitate to ask a trainer for guidance.
Mobility and Flexibility Work As we age, flexibility and mobility become more and more important. This is why it’s crucial to incorporate yoga, foam rolling, and mobility drills into your team. After all, flexible muscles and joints are less prone to tears and strains.
Conclusion: Turning Recovery into Strength Ultimately, getting injured can be a real bummer. And, there’s no way to really sugarcoat it. But, with the right approach, recovery can be a stepping stone to improving your strength, building up resilience, and becoming more in tune with your body. So, don’t rush things. Listen to your body and follow the recovery tips in order to maximize your downtime and improve your recovery process. Before you know it, you will be back at it, better, faster, and stronger than ever.
