Injuries happen, but they don't have to.
by Andrew and Emma Nelson for www.getfitnyc.com
When you are sidelined, it takes physical AND mental recovery; and it's a time to reflect and learn.
Most doctors use the term "shin splints" to classify any tenderness or malady stemming from the front of the lower leg, especially in runners. Shin splint can be the term for a stress fracture, or a bone problem associated with impact; or for compartment syndrome, a muscular condition caused by excessive swelling of the muscles of the lower leg often due to exercise. Make sure your doctor has given you the proper and clear diagnosis because the recovery time and the treatment can differ. Shin splints are a stress fracture of the tibia, while compartment syndrome is a swelling and pressure from the muscles of the front of the lower leg. Both have similar symptoms -- tenderness on the tibia along the bone which sometimes goes away with exercise but then returns the next morning. Often, rest can alleviate the pain of compartment syndrome.
Some injuries just seem to always nag us; a knee that gets sore when you bike, a shoulder that gets tight when you swim over 1000 yards, shin pain when you run, or a sore back from playing with the kids. If, with rest, a pain does not go away in 7 to 10 days, you should visit the doctor. When people are active they often associate some sort of discomfort with a hard workout, but if you are following a proper workout and recovery cycle, then you should be able to adapt. If you have a coach and/or personal trainer, talk to him/her about past injuries.
When an injury like shin splints has you sidelined it may take a little longer to recover than you are prepared for. It is important to be mentally balanced about your recovery. The thoughts run through your mind; "How can this happen to me?" "What about all my fitness?" "But I'm an athlete, athletes don't get injured." Ha! Remember that you are human first; humans are malleable and resilient, but sometimes humans break. Use injury down time to reflect on what you can do differently in your training. If you’re smart and patient, the injury’s temporary.
If you have been diagnosed with compartment syndrome or shin splints take a little rest until the pain is gone. When the pain has subsided for at least a couple of days, then get your gait analyzed by a professional; either a qualified running coach or a physical therapist.
Learn from the injury:
How did your injury happen in the first place? Some injuries occur when we do too much, too soon. Some happen due to contact like a crash or an accident. Other injuries are caused by poor form, or weak core support.
How can you keep from getting injured again? If you sustain an injury, then it is important for the life of your sport career to fully recover; failure to fully recover can lead to re-injury. Once fully recovered with NO signs of pain you can slowly build back up to your previous level. DO NOT rush your recovery. Most of the races this year will be around next year.
What can you do until you’re fully recovered? Lower body injuries, especially those involving the lower leg (below the knee), take a long time to recover from and often leave you wondering what to do for exercise. The Concept 2 rower and the UBE (Upper Body Ergo-meter) or "arm bike" are challenging forms of exercise and don’t involve the legs.
Remember that to train and compete like the pros you have to do what the professionals do:
-lots of proper drills to enhance the skills needed for your sport
-strength train to protect your bones, muscles and connective tissue
-practice yoga and meditation for all around balance
-get rest and recovery time
-seek out a good coach to help guide, educate, and mentor you
-eat good, healthy food and drink plenty of fresh water
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