So you’ve joined CrossFit Hollywood. You’ve taken your elements, and you’ve attended classes 3-5 times a week for the past 2 months. You’re starting to get the hang of it! You’re getting faster! You’re getting stronger! You have more energy! And then, all of a sudden, on your way out to the car, you step off the curb wrong and roll your ankle. You’re in a great deal of pain, and so you head to the doctor. The doc tells you that you only sprained it, but you’ll need to wear a brace for a few weeks.
Crap! Guess you can’t work out. Right?
In fact, it’s the exact opposite. Injuries will happen. No matter what. In life, in sport, in exercise, in CrossFit, in every day activities. They just happen. The universe decides it’s time for you to throw your back out, and there is nothing that will stop it! But this doesn’t mean you have to stop exercising.
Here are some helpful tips and tricks that help you heal faster and not lose the momentum on your fitness.
- R.I.C.E. — (Rest, Ice, Compression, Elevation)This is a method of treating acutely injured areas to prevent swelling. This type of treatment should be done immediately post injury, especially if it’s bad enough that you need to go to the E.R. or any minor emergency center. It prevents swelling and will make things significantly easier on the professional once you arrive to them.Depending on the severity of the injury, the R.I.C.E. method should not be continued after 20-30 minutes (**especially the ice portion**). The compression will still be helpful to prevent any hyper mobility that could cause more pain. Elevating just keeps blood away from the injury, but after about 30 minutes, the body will need to start sending blood to the area to let nature take it’s course and start the repair and healing processes!
Blood being sent to the injury leads me into my next recommendation for injury prevention and maintenance…
- Fish oil!That’s right! EPA + DHA, ladies and gentlemen. This is a natural blood thinner.Why would you want thinner blood? If you get shot, you’ll bleed out! You’re right about that, but hopefully this type of scenario is not in your future direction of life. Some of us (police officers, military, first responders, etc) may not have much of a choice, but the majority of us are not usually in the line of fire, and fish oil can help you be fitter, smarter, healthier, and recover faster.
Having thinner blood will allow you to transport oxygen and nutrients through the blood stream to heal quicker. This will also help your cardiovascular system! The point of this is: if your blood gets to your injury faster due to it moving more like water vs snot, it will deliver those helpful T-cells that will repair your damaged area faster!
Bottom line: take fish oil. It’ll make you heal like Wolverine.
**Not to mention better brain function, healthier eyes, finger and toe nails, and faster growing hair!
- Keep coming to the gym.Let’s say you DO get injured pretty severely. Let’s say you break a bone or tear a tendon or ligament. Sometimes this will feel like you’re completely incapacitated. But this is completely untrue.All the years I’ve been in fitness, I’ve personally dealt with hundreds of injuries. I’ve had injuries from sports, lifting incorrectly, or just doing something awkward on that one rare occasion. I’ve broken toes, I’ve thrown out my back, I’ve separated ligaments, and I’ve dislocated joints. However, none of these injuries prevented me from staying healthy and continuing to exercise around the injury.
Here are some guidelines:
– If it’s a sharp pain and hurts when you do the movement or action, DON’T do it.
– If it’s a dull pain but feels progressive, it’s wise to listen to your body and don’t push it.
– Find movements that don’t hurt. Ex: injured elbow? Find movements that don’t involve your elbow! (ab work, squats, deadlifts, box jumps, lunges, jogging, jump rope*, jumping jacks, kettlebell swings, and more! The point is, there are many, many other movements that you can do that can work around your injury, and continuing exercising will only help you stay on focus and keep your momentum rolling. The coaches at CFHW are highly trained to work around any injury and can help you scale workouts as needed.
If you have any questions or concerns, please contact us. Otherwise, keep crushing, keep the focus, stay the course, and we’ll help you along the way!