Everyone gets injured from time to time. Even those who follow the strictest form, warm up and down sufficiently, recover correctly, and get good quality rest will at least pick up the odd niggle every now and then. Don’t panic! Educate and move forward…
Fitness training, especially resistance training, is a risky business. Yes, the rewards are great, but pushing the human body to its extremes will always have its pitfalls. Injuries are par for the course.
With smart training, adequate rest and recovery, and more than a little bit of listening to your body, hopefully you’ll never fall afoul of anything really serious. However, the painful little problems that every athlete is bound to face should be taken seriously. Forget that ‘NO PAIN NO GAIN’ nonsense, and certainly turn your back on the age old ‘FIGHT THROUGH IT!’ motto. You need to educate yourself, listen to your body, treat your injuries, then make a full recovery and return with renewed vigor.
In most cases of prolonged pain, lack of mobility, or discomfort, expert help should be sought, but here are some tips to speeding up your recovery
As soon as you know an injury has occurred, R.I.C.E.R. is your first port of call.
To aid injury recovery, or simply recovery from workouts, supplying the body with enough of the correct nutrients is essential. Sheer Total is designed to do just this. Packed with all the little extras that can help your body fight any battle, this handy little supplement is an invaluable addition to your sports nutrition.
One of the most commonly injured body parts are the elbows. The most common elbow injury is an overuse problem called lifter’s elbow. For the full low-down, see the Sheer Strength Blog HERE.
For recovery from lifter’s elbow, follow R.I.C.E.R. Assuming inflammation isn’t causing a major problem, and day-to day tasks aren’t overly affected, you may be able to treat this yourself.
Over the counter anti-inflammatories are a good idea, but always follow the instructions on the packet. Keep the elbow(s) strapped and avoid strenuous activities wherever possible. Obviously upper body gym work is out. You can attempt leg day, but you will probably soon gain an appreciation of just how many exercises your elbows are involved in.
Now may be a good time to work on your cardio.
Stay away from upper body work for at least a fortnight, or longer if pain and/or swelling persists. When you feel ready, ease back in gently. Keep the weight and volume down, and don’t go full on right away. Knee injuries generally follow the same protocol, except, obviously pec Monday may still be on!
Aptly moving on… while this may not strictly be an ‘injury’, it is one of the leading causes of injuries, and in chronic cases, requires treatment.
Never mind all those memes you see about rest days, over-training is easily done. In fact, a large percentage of gym goers are restricting their progress by pushing themselves too far. When it comes to weight training, you should be training with optimum intensity in order to get the best results and boost your testosterone, meaning that you must take complete rest from time to time. Speaking of testosterone, Sheer Test is the perfect product to supplement your intensity. Jammed with proven test boosting ingredients, it’s virtually guaranteed to produce results.
The great Dorian Yates, king of intensity, used to take a week or more away from the gym every three to four months. Don’t worry! You won’t instantly shrink!
If you’ve never experienced back pain, you’re lucky.
The back is such a complex system of integrating tissues that rarely get complete rest, and as such it can suffer extremely complex and long-lasting injuries.
Don’t take the risk. If your back hurts in any way, stay away from the gym and seek expert advice. DIY will get you only so far.
All too many lifters are now retired due to ignoring the warning signs. Don’t be another statistic.
Many back injuries are caused by bad form, or irresponsible behavior in the weights room. There’s never any excuse for poor technique. Lift weights that you can effectively and efficiently perform full, muscle building reps with.
Those precious calluses! Lifters are proud of their iron-toughened hands… or most are in any case.
This may appear to be a superficial problem, and technically it is. But you try lifting anything with broken skin on your hands. Apart from the obvious discomfort, this presents a serious health risk. Not only would you be leaving your blood on gym equipment, you would be opening yourself up to infections from others.
Rotator Cuff Injuries
This is a nasty business! Shoulder problems are one of the most common causes of short and long term injuries from weight training.
As soon as you feel that pinch… straight to R.I.S.E.R!
Aside from all out dislocation or torn tendons, the worst of the more common gym injuries is the damaged rotator cuff.
The shoulder complex is… very complex. At the center of this complex is a mass of intricate tendons, ligaments, and muscles, that work in unison right where the upper arm joins with the shoulder joint. This is the rotator cuff, a legendary monster in the world of the gym.
Rotator cuff injuries are often characterized by a dull ache deep within the joint, obviously worsened upon lifting, especially pressing exercises. Sleeping on the affected side is also often painful. If you suspect a rotator cuff injury, stop training and see a physio. It won’t get better by itself, and iron is not the correct medication.
Rehabilitation is often a long process, but, working with a good physio is essential. They will provide you with further DIY instructions and exercises routines, as well as advising when a return to the gym is favorable.
R.I.C.E.R. again! Hamstring injuries either hit you there and then or appear as a gradual tightening shortly after training. Instantly excruciating pain may well be a tear, and needs to be iced, compressed, and packed off to the hospital.
Those slow building strains can provide real problems. In the initial stages, just apply a mixture of ice, compression, and elevation and stay off of your feet wherever possible. If your gait is heavily affected, using crutches is a good idea to avoid further straining surrounding areas, especially the lower back. When pain and swelling have subsided, you may begin LIGHT stretching after applying a little heat to the area. Massage therapy is often an effective treatment.
A key component in any injury rehab, and the first rule of R.I.C.E.R. is rest. The best rest comes when counting sheep. is a potent sleep aid designed to help you drift off as well as to maintain good quality sleep rhythm. Containing the sleep hormone itself, melatonin, this great supplement is the perfect addition to your night-time nutrition.
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