I’ve just had a cheeky coffee with one of my former Tigers players James Grindal
Quite possibly the nicest man…in the world, a legend!
Last time I saw this man was after a rather heavy night out after loosing the Premiership final in 2012
(and I lost my phone and wallet)
He, probably like you, had some significant injuries over the years, e.g. sciatica
But often despite the frustration of having an injury and wanting to recover, there’s questions you have…
- When can I start training?
- What can I do without hurting myself again and going back to square one?
So here are my words of wisdom (or common sense should I say)
#1 You don’t have to stop…
Many injuries only effect one body part
This means there are still other areas of your body which you can train…
And this is key, as something science calls ‘cross over effect’ illustrates how training non injured limbs can stop detraining in injured limbs
So firstly, you may have an injury that means you don’t have to stop…
#2 What can I do?
So how can you train this ‘cross over effect’ in the first phase of injury?
Essentially you perform an exercise using ONLY the opposite limb
Take a bench press, in this case you could use a dumbbell to only push on the good arm/shoulder
Or take an injured right hamstring…
You would use an exercise which uses the left leg only, e.g. a single leg hip left
You could have sprained ankle and think you can’t do fitness/cardio?
Instead you can just perform upper limb conditioning, or still use the unaffected leg at the same time
(so you don’t pile of blubber back on and get un fit)
Both these scenarios would limit strength and fitnes detraining in the injured limb and help you get back to where you want quicker PLUS…
Not get frustrated with doing absolutely nothing
Indeed some injures like hernias and back problems will rule training out initially as training other body parts will naturally recruit the injured area that needs rest
But shoulder, knee and ankle injures are the situations where you can push on
You get ill you go to the doc…
You need an extension on the house, you see the builder
In the same sense, if you have an injury, see a professional
But equally its knowing who to trust
I recommend people with a proven, clear history of case studies illustrating managing injuries back to full performance
For many years just getting ‘pain free’ was seen as rehab…
But to return to training, a sport or even a busy lifestyle requires more, so look for genuine, extensive experience in those you look to for support
Dave ‘getting hungry’ Cripps