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The Injury Prevention/Recovery Guide – 7 Tips You Wish You Knew Before
Injuries happen. They happen to the best of us. They are not common, not even rare.
Does this mean you should stop exercising?
Well, have you ever stopped eating after eating poorly?
Have you stopped dating after a bad relationship?
Did you leave school after missing some questions on an important test?
There is nothing to be afraid of. I can’t promise you that you will feel good 100% of the time. You can’t start CrossFit and expect to lose all that weight or gain all that muscle you’ve been waiting for without hindrance. What I can virtually guarantee you is this… working out will get results quickly with a schedule that is safer than going to the basketball court or getting in a car to drive.
So what do you do to prevent or recover from injury?
Here is a guide to ACCIDENT PREVENTION/RECOVERY.
By the way, if you were injured while training, I wish you a speedy and safe recovery. Please use this INJURY PREVENTION/RECOVERY guide as inspiration to improve!
I too suffered an injury when I was doing a max lift several months ago…
…I wanted that new PR, I passed my 5lb max, lifted it, felt something in my shoulder and dropped the weight, unsuccessfully completing the lift…
…I lifted the weight a second time and dropped it again, this time bending over in agony, my shoulder ached, I had completely dislocated my shoulder and could not move it…
I had a competition just a month later and I had to be ready, so what did I do?
I SLOWED the INTENSITY FOR A FEW WEEKS and went LIGHTER on the movements that hurt my INJURED SHOULDER.
However, I DIDN’T LEAVE. I saw the injury as nothing more than a learning experience. A checkpoint that I would use as a stepping stone to success, because the only way to the top is to climb there.
I took it easy on everything overhead, using just a PVC or the barbell and slowly put the weight back on. I entered the competition a month later, placing 33rd and completing 73 Overhead Squats with 95lbs in one of the workouts, placing higher than half of the men in my division. ONE MONTH AFTER MY SHOULDER WAS OUT OF PLACE.
Because sometimes an obstacle will appear to make you stop and think…”wait, slow down, the weight will come with time, I need to focus on my shape first and strengthen my body”. And that’s exactly what I did, I strengthened my shoulder so that it was now back to normal. BUT DID I BLAIM IT ON MY WORKOUT? NO! IT WAS THE RESULT OF MY OWN ACTION WHICH CAUSED THIS INJURY. My workouts have made me who I am today, a fit and strong individual who stands out in a crowd.
At CrossFit, we understand that it is both our Coach’s responsibility and your responsibility to prevent and rehabilitate injuries. We want to work with you, but for this to happen we need you to take responsibility for yourself and agree to take the necessary steps to ensure a safe and functional program.
THE INJURY PREVENTION/RECOVERY GUIDE
1. Nutrition. Believe it or not, what you eat is what you put out. Those aches and pains in your body? Yes, they are the result not only of your workouts, but also of your diet. Here’s what to do:
-Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. No dairy products. Very little of any grain. No processed foods of any kind.
-Stay away from the freezer and canned aisle, BUY the perimeter of the grocery store. Buy only fresh, organic and unprocessed foods. Your meat should arrive fresh, not packaged. For the best, go to a farm and buy GRASS FED and FREE RANGE Chicken.
-Supplements. You should get healthy, organic and natural vitamins and minerals. Shop online for these. DO NOT go to Vitamin World or GNC. Stronger Faster Healthyier has amazing fish oil and protein. I take both.
2. Rest. Do you sleep 8 hours at night without interruption? Are you taking time for YOU? and YOU ONLY? You must spend time sharpening your ax and resting your body!
3. Warm up and cool down. Know your weaknesses. Do you have a pinched shoulder? STRETCH IT! Stretch it frequently and often, before, after and during your workout. Start early to warm up and stay late to cool off. Do light movements at home on your days off, even if it’s not a full workout. Do bodyweight exercises at home. (You can always find one that won’t hurt you when you’re hurt)
4. Stick to it! Part of working out is getting fit so that our bodies can perform any type of physical activity that may arise today, tomorrow, and when we’re 80, 90, or 100! By engaging in ALL of our movements and workouts in one form or another (even scaled down) you will strengthen the body in more ways than one so it heals fast and prevents the major and minor things that plague the sedentary population.
5. See a GOOD doctor. He’s not just any doctor. Doctors who prescribe drugs and radiation should be avoided. And by the way, if you’re really sore from a workout, you don’t need a doctor, you just need ice, rest, light movement, and a proper diet. We HIGHLY recommend a Natural-Path doctor. We also HIGHLY recommend NaturalCures.com, a great resource for NATURAL cures for virtually any disease, illness, or injury.
6. Prepare yourself mentally. The methods of achieving this are different for everyone. Pray. Mediate. Recite your Mantra. Whatever works for you, do it! 99% percent of injuries are ALL IN THE MIND. Refuse to feel pain and YOU WON’T! First of all, DO NOT WORRY about your injury. Worry is negative goal setting and it only makes things worse. Psychologists say that 99% of everything we worry about will NEVER happen. We recommend the following books to help you with this:
– Rhonda Byrne’s secret
-The Power of Positive Thinking by Norman Vincent Peale
-The Magic of Believing by Claude M. Bristol
-Psycho-Cybernetics by Maxwell Maltz
7. Hire a coach. Working out on your own may seem like a good way to save money, not when those big hospital bills start piling up because you hurt yourself. Find a good trainer in your area and ask if they will do group classes. Find some friends and split the cost you would normally pay for individual attention in exchange for training in a small group!
Hopefully this helps. If you are healthy, use this INJURY PREVENTION/RECOVERY guide! If you are concerned about an injury, use this INJURY PREVENTION/RECOVERY guide! We pray you will never be injured, but just in case you are, use this INJURY PREVENTION/RECOVERY guide!
Use those obstacles that come your way as a stepping stone to success. The only way to the top is to climb there.
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