Anyone can get hurt – it happens to the best of us. Three years ago, I went flying off my bike and tore my meniscus. Worst. Pain. Ever. After that, from the time of my accident to the diagnosis to surgery to recovery, I couldn’t work out my legs for a year.
Of course, an injury doesn’t always have to be so dramatic. It can happen while you are training or even just doing normal day-to-day activities.
If you’re a seasoned athlete or gym junkie, you probably have a good understanding of the difference between good old muscle soreness and bad pain. If you’re experiencing a dull ache in muscles you recently worked, that’s probably just soreness. It’ll go away in a few days, so don’t let it slow you down. Letting sore muscle groups have a little break is a crucial part of training, because it’s that day or two off that allows them to recover, rebuild and become stronger. Work a different muscle group the next day, keep up with your cardio, and enjoy that sore/strong feeling!
On the other hand, if you experience sudden sharp, stabbing pain or pain that seems to radiate from a specific point, it could be a serious problem. Time to chat with a doctor or physical therapist about where and how you were injured, and what exercises and movements you can do to work the rest of your body while rehabilitating the affected part. An injury can be the setback that drives you back to your old sedentary lifestyle – but it doesn’t have to be!
Come up with a training regimen that doesn’t affect your injured area. After my accident, I couldn’t run, squat, press, lunge, do leg extensions or any type of weighted move. In the gym four to five days a week, I worked my upper body and core, and did rehab exercises for my legs. Sometimes I was annoyed at my situation – maybe a lot of times – but my perseverance was bigger than feeling sorry for myself. I expect the same attitude of anyone.
While I say it’s okay to work through some pain, you also shouldn’t work out on a serious injury unless you’re looking for serious trouble. If you don’t allow yourself to recover well and return to training too soon, your injury could worsen, turn chronic and possibly never heal. So, again, talk to your doctor and watch what you do. Make sure you don’t overstress your body, and protect yourself. But don’t give up fully! Living a sedentary lifestyle is never the goal.
// Kara Wutzke is a fitness trainer who offers boot camps and individual classes in Guangzhou, as well as running the K2Fit Challenge, a 10-week guided fitness competition for those that want to tone up or slim down. She can be contacted by emailing k2fit.gz@gmail.com or through WeChat ID: KaraK2Fit.
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