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The Injury Prevention/Recovery Guide – 7 Tips You Wish You Knew Before
Injuries happen. They become the best of us. They are neither common nor uncommon.
Does this mean you should stop exercising?
Well, have you ever stopped eating after a bad meal?
Did you stop dating after a bad relationship?
Dropped out of school after missing a few questions on a big test?
There is nothing to fear. I cannot promise that you will feel 100% well. You can’t start CrossFit and expect to drop all that weight or gain all the muscle you’ve been waiting for without any obstacles. I can practically guarantee that… you will get results fast by exercising with a program that is safer than going to the basketball court or getting in your car and driving.
So what do you do to prevent or recover from an injury?
Here is the INJURY PREVENTION/HEALTH guide.
By the way, if you are injured while exercising, I wish you a speedy and safe recovery. Please use this INJURY PREVENTION/HEALTH guide as inspiration to get better!
I experienced an injury myself when I was doing a max lift a few months ago…
I wanted that new PR, went 5lbs over my max, set it up, felt something in my shoulder and dropped the weight, failed to complete the lift….
… I put the weight on a second time and dropped it again, this time I bent over in agony, my shoulder hurt, my shoulder was completely dislocated and I couldn’t move it…
I had the competition only a month later and I needed to be ready for it, so what did I do?
FOR A FEW WEEKS, I LOWERED THE INTENSITY and went easy on the movements that hurt my INJURED SHOULDER.
However, I DID NOT DO IT. I saw the injury as nothing more than a lesson. A roadblock that I would use as a stepping stone to success because the only way to the top is to climb there.
I eased everything overhead, just using a PVC or dumbbell and slowly lifted the weight again. I competed a month later, placing 33rd and completing 73 overhead squats with 95 pounds in one of the workouts, placing higher than half the men in my division. A MONTH AFTER MY SHOULDER DISLOCATED.
Because every now and then there will be an obstacle that will make you stop and think… “wait, slow down, the weight will come in time, I have to focus on form and strengthening my body first.” And that’s exactly what I did, I strengthened the shoulder so that now it’s back to normal. BUT DID I BLAME MY EXERCISE? NO! THAT INJURY CAUSED THE RESULT OF MY OWN ACTION. My exercise has made me who I am today, a strong and fit individual who stands out in the crowd.
At CrossFit, we understand that it is both our coach’s and your responsibility to prevent and rehabilitate injuries. We want to work with you, but in order for that to happen, we need you to take responsibility for yourself and agree to take the necessary steps to ensure a safe and functional program.
GUIDE TO PREVENTING INJURY/STUCK
1. Nutrition. Believe it or not, what you eat is what you give out. Those aches and pains in the body? Yes, they are the result of not only your training, but also your diet. What to do:
-Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. No dairy. Very little of any grain. No processed foods of any kind.
-Stay away from the freezer and canned goods aisle, SHOP around the perimeter of the grocery store. Buy only fresh, organic, unprocessed foods. Your meat should be fresh, not packaged. For the best go to the farm and buy GRASS FED and FREE RANGE Chicken.
-Accessories. You should be taking healthy, organic, natural vitamins and minerals. Shop them online. Do NOT go to Vitamin World or GNC. Stronger Faster Healthier has amazing fish oil and protein. I take both.
2. Rest. Do you sleep 8 hours a night without interruption? Will you make time for YOU? and ONLY YOU? You need to spend time grinding your ax and resting your body!
3. Warming up and cooling down. Know your weaknesses. Do you have a modified shoulder? PULL IT OUT! Stretch it often and often, before, after and during your workout. Start early to warm up and stay late to cool down. Do some light movement at home on your days off, even if it’s not a full workout. Exercise at home with body weight. (You can always find one that won’t hurt you when you’re hurt)
4. Stick to it! Part of exercise is getting in shape so that our bodies can handle any type of physical activity that may come our way today, tomorrow, and when we are 80, 90, or 100 years old! By engaging in ALL of our movements and exercises in one form or another (even if it’s graded), you strengthen the body in multiple ways so you can heal quickly and prevent major and minor things that plague the sedentary population.
5. See a GOOD doctor. This is not just any doctor. Doctors prescribing drugs and radiation should be avoided. And by the way, if exercise really hurts you, you don’t need a doctor, you just need ice, rest, light movement and proper diet. WE STRONGLY RECOMMEND Natural-Path doctors. We also HIGHLY RECOMMEND NaturalCures.com, a great resource for natural treatments for virtually any illness, disease or injury.
6. Prepare yourself mentally. The ways to achieve this are different for everyone. Pray. Mediate. Adjust your mantra. Whatever works for you, do it! 99% of injuries are ALL IN THE MIND. Refuse to have pain and you WILL NOT! First, DO NOT be afraid of your injury. Fear is a negative goal setting and only makes the situation worse. Psychologists say that 99% of everything we fear will NEVER happen. We recommend the following books to help you with this:
– The Secret by Rhonda Byrne
– The Power of Positive Thinking by Norman Vincent Peale
– The Magic of Faith Claude M. Bristol
-Psycho-Cybernetics by Maxwell Maltz
7. Hire a coach. Exercising alone might sound like a good way to save money, not when big hospital bills start piling up because you’ve injured yourself. Find a good trainer in your area and ask if they do group classes. Find a few friends and split the cost you would normally pay for individual attention in exchange for a small group workout!
We hope this helps. If you are healthy, use this INJURY/INJURY PREVENTION guide! If you are concerned about injury, use this INJURY PREVENTION/HEALTH guide! We pray you never get hurt, but in case you do, use this INJURY PREVENTION/CONVENIENCE guide!
Use these obstacles that come your way as stepping stones to success. The only way to the top is to climb up there.
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