The Road to Recovery: Successfully Dealing With Injury for the Active Athlete

Injuries, even minor ones, are an unwelcome companion to a fitness enthusiast or athlete.  Dealing with an injury can be physically painful or uncomfortable and mentally challenging and draining.  Speaking from experience as I type this mostly one handed due to a cast on my right (dominant) arm ! Anyone who has dealt with an injury will tell you that it is a frustrating experience, but also one that can be navigated successfully with patience, determination and the right supports in place.  

First off, you need to understand what the issue is.  Depending on the severity, this will likely require some medical attention to diagnose and come up with a treatment plan.  Please don’t skip this step!  If pain persists it usually means your body is trying to tell you something (and you may be trying to ignore it!) 

The next step is understanding what your treatment plan is.  Note that this will very likely require a significant modification to your normal fitness/training routine.  This will probably be unwelcome news to you!  The good news is that the closer you stick to your treatment plan (which may include physio, splints, casts, total or partial rest), the QUICKER  your recovery will likely be!  The bad news is that it can be extremely difficult to modify your routine and stick to the treatment plan, especially when you feel that you are starting to get better.  I can’t stress enough how crucial it is to allow your body to rest and recuperate so that you can heal properly and prevent further injury.  Those of you who know me are probably rolling your eyes at this as I have been known to NOT follow this advice.  I have done both: rested and recovered as directed, and pushed myself too hard too soon, and let me tell you, it is so worth taking the time needed to recover properly. Doing so will give your body the space and time it needs to repair muscle tissue, cells, tendons, ligaments, bones etc.  If you push yourself too quickly, too soon, you are highly likely to exacerbate the injury and potentially create new injuries as your body will be compensating in other areas and vulnerable to strain. So be a good patient!!! 

Nutrition during recovery and rehabilitation cannot be ignored.  Our bodies rely on outside nutrition to get the vitamins and minerals it needs to perform optimally and this is even more crucial when your body is in a state of healing.  Choosing nutrient dense foods rich in vitamins and minerals will give your body what it needs to perform cellular and muscle repair and reduce overall inflammation.  Think of dark and vibrant fruits and vegetables, lean protein sources and lots of water.  Complex carbohydrates will help give your body sustained energy to repair as needed as you may find yourself fatigued more while at rest during this period. Some of my favourites are cooked oats topped with cinnamon, chopped apples and blueberries; sweet potato and butternut squash soup with whole grain bread; stir fry medley of vegetables with lean protein like turkey or chicken and wild rice; Arbonne protein shakes blended with frozen berries.  

Injury recovery is not merely about restoring physical function but embracing resilience, patience, and self-discovery along the way.  The mental setbacks can be way more challenging than the physical ones.  Asking for help is hard.  Accepting you need to take a break/rest is hard.  Changes to your daily routine are hard.  But you can do this.  Approach the journey with a mindset of growth and gratitude, recognizing that setbacks are temporary roadblocks on the path to greater strength and vitality. By prioritizing rest, nutrition, rehabilitation, and mindfulness, you can emerge from injury stronger, wiser, and more resilient than ever before in your fitness journey.  And with that I am signing off, as typing this mostly one handed is frustrating and exhausting!  So here I go, listening to my body and giving it a REST :)

Melissa