Injury? What to do?!!

I think we all know the frustration with being injured or having a niggle that effects how we exercise! They can effect us in many ways - progress, mood, confidence + overall wellbeing. Small but persistent issues that don't quite incapacitate us require a balance of rest + rehab to get us back on track again. Check out my top tips on recovery + coming back stronger!!

Diagnosis - if you have noticed an injury or niggle not getting better make sure you visit a physio or doctor to get a proper diagnosis. It's tempting to self diagnose or vist doctor google, but speaking to a professional can help save time + avoid symptoms worsening by getting to the root cause early.
Rest + Recovery - listen to your body, if the niggle persists do NOT try to push through. You need to be able to exercise pain free. In addition adequate sleep plays a really important role in helping your body to recover.
Commit To Rehab - if you have been given specific exercises to strengthen an area + prevent injury commit to DOING them. They are often seemingly small + sometimes 'boring' movement patterns, BUT staying focused will help you return quicker + avoid repeating the same injury in the future.
Look for positives - focus on what you can do, not what you can't!! Maybe you have an ankle niggle - you still have your whole upper body to work on!! In most instances there is ALWAYS something you can work on + strengthen.
Maintain mobility - try to keep mobile + include gentle stretching to maintain flexibility without aggravating injury. (We have a whole library of mobility on Fitness Bites!)
Monitor Activity - keep track of progress + identify exercises/activities that may be a trigger. You will see how far you have come + how to avoid it in the future.
Nutrition - make sure your diet includes lots of anti-inflammatory foods such as omega-3 fatty acids (oily fish, eggs, nuts + seeds) + whole foods.
The Mental Game - niggles can effect us as much mentally as physically. Try to stay positive - look ahead + celebrate the small wins.
Returning to Fitness - build up gradually + increase the intensity as your injury heals.

Remember there are many workouts you can potentially still do with modifications, as well as taking the time to rest + heal properly. On FITNESS BITES we have a 6 week programme called 'Get Started' - this is a great option if you are new to fitness or returning after an injury. And I am always on hand to help you get back on track!!