22 Jun Training with an injury
By Maria Hogan
I’m always hearing from clients both in the gym and in my Myotherapy appointments that people have to stop training because they are injured. I find myself sounding like a broken record. My response is always that most injuries are manageable and we are able to prescribe movements so that you can work around it without stopping training. I believe it is the job of a good coach to be able to understand the clients injuries, have open communication with the client, and any health practitioner they might be seeing, and be able to help them through the injury and maintain a level of fitness throughout it. I believe that in order to rehabilitate and maintain a level of fitness a good coach must understand the client’s injuries and must develop open lines of communication with the client and their health practitioner.
Having said that it is important to realize what your personal limitations are, and how to listen to your body. I have found with most injuries there is a way around them. For example, in 2010 I broke my hand, yet I trained every day with a cast on my hand. I took the opportunity to work on my weaknesses like running; I changed up my strength work, with back squats, lunges, step-ups and a lot of ab work. Yes, I found some sessions boring variety dwindled, but I worked hard, I had to get creative. The outcome? I almost enjoyed running and by the end of that 6 weeks I was the fastest I have ever been at running.
Another example was only recently, after have my first baby I badly hurt my back, (I have a pre-existing condition that after having my baby boy had been aggravated. During training one day I jumped up to the pull up bar and as I went to swing my back felt like it gave way and I landed on the floor.) After the initial acute phase of the injury and seeing my Chiropractor Daniel, I was cleared to return to modified training. I slowly returned to regular training, listening to my body and discussing my progress. Chris understood my injury; we changed my programming to suit and work around my back. I worked on building up the strength so that it will hopefully never happen again. This included a lot of strict movements, and accessory work to build my core strength, and lifting off blocks until my back was feeling strong enough to lift off the floor again.
These are two personal examples of how I dealt with two different injuries and continued to train. We are lucky at CrossFit 121, Chris and myself are both qualified Myotherapists, we both have a good understanding of the body and through our experience and keeping our knowledge up to date, we have a limitless variety of different exercises to choose from to adapt to your training.
Please remember, training while injured isn’t meant to hurt you further, we want to strengthen the weaker areas, (which are generally causing the injury in the first place) and as a result the injury should recover quicker, stronger, and you will be back to full training again faster. Which ultimately is everyone’s aim.
At CrossFit 121, our methodology is all about working with you and your injury. We can change the programming to suit the individual and their needs. We believe that you need to understand and take responsibility for your own body and your actions and we as coaches and health professionals will guide you in the safest way possible.
Injuries are not final, they are hurdles, see them as opportunities to develop and strengthen other areas.
Some important points to consider when training while dealing with an injury:
- Get a good health care professional. Make sure they are getting you better (and not just lining their pockets), understand your goals, and the type of training you are doing, one that can freely communicate with your coaches is better.
Chris and I highly recommend:
Physiotherapist: Ali Murdoch at Physio Sport in Brighton (PH; 9596 9110)
Chiropractor: Daniel Grynberg and Osteopath: Kieran Hogan both at South Eastern Sports & Spinal Clinic Bentleigh East (PH: 9570 1552)
Myotherapist : Maria Hogan (myself)
Sports/Remedial Massage therapist: Steve Salvatore Upstairs at CrossFit121
- Take responsibility. Understand and be honest with where you are at with your injury. You are the only person that knows how you are feeling.
- Communicate with your Coach
- Avoid unnecessary actions and giving in to your ego. If you have a calf injury you do not need to be running or doing box jumps.
- Do your exercises, stretches and strengthening work, they are prescribed for a reason (to make you better). The best time to do this is at the start of class in the warm up, or between strength sets
- Wishing and hoping to get better doesn’t actually work. Without you actively trying to get better, the reality is you wont. Expecting your Physio/Osteo/Chiro/Myo and/or coach to make you better or hold your hand every day is unrealistic, especially when you can’t be bothered doing it yourself.
- Remember to have fun with everything you do!
Chris and I have coached a number of clients with a number of injuries including:
Broken Leg; Shoulder dislocation; Shoulder reconstruction; Torn ligaments; Torn Hamstring; Torn quad; Broken hand; Tendonitis; Bursitis and numerous Back injuries. They all recovered, they all continued to train.
If you are training with an injury or are losing you’re direction whilst injured… We’ve been there! Speak to Chris or I and lets get your fitness journey back on track.
CrossFit121 Owner & Myotherapist
Instagram: @maria_hogan