We all do it, we train, we workout to try and achieve our goals be it aesthetics or performance. For some of you the gym is the time to push yourselves hard, so you can work out at a good intensity, play sports or have better quality of life.
However, there is no doubt due to the hard nature that some of you smash the gym, that you may be more susceptible to injury, either through trauma or your endeavour to conduct harder training to make sure that your workout will maximise your performance for your goal.
The worst thing that can happen, is if you or your coach pushes you too hard and you end up injured and unable to keep the training going at the same intensity.
So what happens if an injury does occur?
“In exercise rehabilitation this is considered the wrong way to approach your injury.”
You may not feel like it, but this is the time when you should be thinking of a way to slowdown in your programme and as an opportunity to look at resetting some of your training by taking yourself back to basics with some patterning and solid movement drills.
This can be done by utilising exercises to link up the chain (from the floor up) and ensuring the correct firing sequence through the muscles can benefit your future work outs and goals.
Before your start your rehab journey, you will need to map out who you need to be involved in order for you to get back to full fitness as soon as possible, and also to make sure that the team around you are working of the same hymn sheet for the best results.
Once you have the team in place you will also need to make sure you are mentally committed and that you believe in the work/process to get you back to full fitness.
The first thing is for your coach to take some objective measurements to ensure that the programme is fit for purpose and measurable. Using elements of the functional movement system (FMS) is a good way to start.
The programme is then to be aligned so that your coach can tell you what you can do, not what you can’t. This will include smaller goals within the bigger plan so that you can work and achieve these smaller goals along the rehab journey, which in turn will lead to getting back to full fitness (small steps).
Within your time with the coach and during the programme, it is the role of the coach to look at the body as a whole, as this will ensure that the injury is not caused from another underlying issue.
· Efficiency in your movement
This is then to be checked periodically throughout your attendance and when he/she takes you through the assessment process again, after you have been conducting your rehab programme for a number of weeks.
The question we often get asked is when you should go back to full workouts..?
Other things to consider…
(Top Tip: Failure to do this may result in another breakdown and you will end up back at square one.)