How to Recover from Injury Fast
Getting injured is never ideal. Not only does it seem like you’re taking a huge step back, but it feels like you’re missing out on all the fun in the box too.
Depending on your injury, recovery may take some time. There are plenty of things you can do to speed it up though. Here are eight tips to get you started:
Don’t let your fear of missing out get the better of you! Although it feels like everyone else is having fun without you, rushing back to the box too soon may only cause you more problems in the long run.
What you can do will depend on the nature of your injury. For minor issues, you might be able to adapt the WODs and keep a regular training schedule. If it’s more serious, some time out might be a better idea.
Use your common sense - and resist the temptation to more than your body will allow.
Eat Healing Foods
Food is important, especially if you’re too broken to train. Eating the right foods can help your body heal, as well as minimising any loss of gains while you recover.
So, make sure you’re eating enough - but eat the right stuff, too!
If your nutrition is already dialed in, you don’t necessarily need to change much about your diet. Just focus on eating plenty of vegetables, and introduce some powerful anti-inflammatory foods, such as turmeric and leafy greens.
Take Your Supplements
The need for pre-workout and protein shakes might decrease if you’re not training as hard, but don’t give up on your supplements altogether.
There are plenty of micronutrients that have been linked to a faster recovery. However, if you’re eating the right kind of food, you should be getting sufficient quantities from your diet.
Therefore, we recommend limiting your additional supplements to those which are difficult to get, in sufficient quantities, from food.
Omega-3 - this is one of the most well-researched anti-inflammatory supplements.
Vitamin D - research has linked Vitamin D to faster healing of injured muscle tissue.
Magnesium - it’s thought magnesium enhances recovery by aiding blood flow to the affected muscles.
If you want to give these supplements a go, make sure you check out the PurePharma Bundle in our online shop.
Ask for Help
If you’re injured, don’t try to find your own way. Reading up on your injury can be super helpful - but it can also be dangerous.
There are so many professionals out there who can help you. Find a good physio, or a movement specialist, and work with them to plan your recovery.
They will be able to properly assess the damage, as well as providing you with exercises to aid your recovery. See them regularly whilst you get back on track, and make sure you listen to their advice!
Focus on Mobility
You might not be able to go after every WOD, but that doesn’t mean you shouldn’t show up and do something. Take this downtime as an opportunity to work on your mobility. If you can, you can also dedicate some time to technique work.
Combine this with the exercises from your physio, and you’ll be back to hitting your daily WODs before you know it.
Get Enough Sleep
Never underestimate the power of a good night’s sleep! Your body uses this time to recharge your mind and body. This is essential - both for helping you recover faster, and keeping a positive mindset whilst you’re away from the gym.
Most people need around 7.5 to 8 hours per night - and just one night of deprivation can have a lasting impact. If you know you’re not getting enough, check out the post we wrote last month for some tips to help you sleep better.
Last but not least - remember this is only temporary. It can be hard to stay positive when your goals have been put on hold, but staying motivated is key to ensuring you stay on track with everything else.
Instead of focusing what you can’t do, focus on what you can do. Make the most of your time away from the gym by getting outdoors, or spend your time planning some new goals for when you get back.
Learn from the experience, and iron out any issues that may have contributed to your injury in the first place.