Today I have some awesome info for anyone who is working around an injury.
Todays Workout Is:
To be Active for at least 30mins.
(Walk, Swim, Yoga, Pilates, Bike, Sport- Live your Miss Fitness Life)
Here is my 4 Phase Plan for Getting Awesome Results FAST Even When You Have an Injury.
Every now and then I would start up a new client at my studio and find out they had an injury that just wouldn’t heal.
Many of them had been seeing their physio, osteo or chiro for years and nothing had ever changed.
Their treatment often consisted of just a hot pack, a cold pack and some manipulation to help with the pain.
The only advice was to “stop exercising and keep seeing me until the end of time”.
Some clients who had injuries had never sought treatment for their injury and just hoped it would heal itself.
Doing nothing about an injury and avoiding exercise is only going to make it worse over time and make it even harder to recover from.
TIP: If an injury hasn’t healed in a couple of days it is time to seek treatment.
Phase 1 – Heal and Repair
For many injuries recovery starts with a search for a great Sports Physio.
You may need to be proactive and it may take going to see a couple of different Sport Physio’s to find the right one.
Persist because getting this phase right will mean that you are on the fast track to recovery.
HINT: Look for a Sport Physio who is fit and active themselves and for whom being fit and active is one of their personal values.
Phase 2 – Nutrition
77% of your Body Transformation result comes from your nutrition.
You can get your nutrition to 100% while you are working on your recovery.
A common misunderstanding that many people have about getting into shape is that you can only lose weight doing hours and hours of punishing workouts and bucket loads of sweat.
The reality is that you only get a result from working out when you are supporting your workouts with your nutrition.
Even when you are in Phase 1 you can get straight into losing weight.
The first few kilos lost will often assist your recovery as well.
Many of my clients whose partners have simply changed what they ate to my nutrition guidelines have dropped lots of weight though just the nutrition component alone.
Phase 3 – Modify
You are going to get the best results from including your workouts as well as your nutrition.
Modify is how you ease your body into working out again.
First of all, it’s likely that you have been given some exercises and stretches from your physio.
These are your key to getting back into working out so prioritise getting these done every day, or more frequently if you are advised to do so.
One of my clients worked in IT and she had a terrible neck pain.
She was advised to do a simple stretch every hour.
Her neck pain was gone in just days.
Once you have made some progress and are ready for the Daily Workout, work with your physio on what is ok for your body.
Take it easy to start with.
Listen to your body and start to gradually build up over time.
Don’t try to do too much too soon.
Starting with 20 mins (2 sets of each workout) 3 times a week and building up from there is a great way to get momentum.
I recommend you always follow the Workouts as structured and modify by replacing the exercises you can’t do with ones you can do as advised by your physio or specialist.
Phase 4 – Staying Strong
Depending on your injury, you may need to be persistent with your physio exercises to ensure that your pain does not return.
So even when you are back to feeling awesome – make sure you keep up your physio exercises so you stay strong!
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