Fitness - Avoiding Injuries and What to Do About Them

Fit is Freedom with Kelly Howard

Episode Summary

In this episode of the Fit is Freedom Podcast, I’m going to be outlining the top things you can do to deal with aches, pains, and injuries. From prevention to mitigation to rectification, I’ve learned some things along the way that I hope can help you in your fitness journey.

In no way am I pretending to be a medical expert or a doctor. I have no letters behind my name, but I do have years of experience being an athlete and coaching countless people on their health and fitness journeys. In that time, I’ve learned a thing or two, so here are some of the things I’ve learned.

How to Deal With Aches, Pains, and Injuries

First and foremost, if you’re experiencing discomfort, pain, or something that is simply not right with your body, it is always best to seek the help of a professional first. Your doctor, physical therapist, or trainer is an important piece to both preventing and recovering from injuries!

In addition to utilizing a professional, I’ve learned some other great tools and tidbits of advice on handling aches, pains, and injuries that fall into two categories: physical and mental. To start, let’s dive into the physical ways to handle discomforts while on your health and fitness journey…

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Physical Ways to Deal

• Listen to Your Body

Plain and simple, “No pain, no gain” is baloney! That way of thinking can be really harmful to you in the long run. Should you challenge yourself? Absolutely! Should you push yourself so hard after noticing an ache or sharp pains just to get your reps finished? Absolutely not!

• Fitness Flip

If you’re noticing a twinge or a pain showing up consistently, consider doing a “fitness flip.” Like, if you’ve been running a lot and training for a long race, throw in some strength training or some upper body work. Changing things up can relieve some of the pressure off of overused joints and muscles, mitigating or preventing any potential injuries!

• Go to Physical Therapy

PT has some great exercises specifically designed for you, your body, and your injuries! The only problem with physical therapy is the lack of commitment people have. If you put in the work, you’re going to see results. Plain and simple!

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• Acupuncture

Everyone is different, and some people may completely freak out when thinking about acupuncture! But I’ve actually seen a lot of success come out of it from clients and myself alike. I think it can be a very helpful tool to put in your toolbelt.

• Massage

Similar to acupuncture, massage is just a way to take care of your body a little more than you typically do. Massages can be a great tool to work out some aches and pains from training consistently. Not to mention, it’s incredibly relaxing!

• Egoscue

Many of you may not have heard of Egoscue, but it shares some similarities with PT. They look at your body structure and provide you with exercises to rebuild your strength in your body.

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• Yoga

In today’s society, yoga seems to be transforming into these big, challenging performative workouts. Taking a step back and doing some slow flow, gentle yin yoga with simple moves can really help you prevent or recover from your workouts!

• Foam Roller and Trigger Balls

Boy, do I love to hate foam rollers and trigger balls! They can be painful at times, but they will also yield some incredible results for your recovery.

• Neuro MD

Neuro MD is a therapy device that uses electrical stimulation to relieve pain in your back and other regions. I particularly love using this product for aches and pains because it doesn’t have a bunch of cords, and it’s easy to set up and use.

• Compression Tights

Compression tights apply pressure to your lower legs to help with circulation and lessen the pain when running or working out. This would be a great thing to consider if you struggle with aches and pains in your feet or lower legs while working out, running, or hiking.

• Supplementation

In a recent podcast, I shared all of the different supplements I am currently using to better my health. Finding the right supplements can help keep your body in tip-top shape!

• Red Light Therapy

My final tip on how to deal with aches, pains, and injuries is more of a controversial one! I highly recommend that you do your research as I have about red light therapy. In my life, it has made a big difference!

Mental Ways to Deal

There are so many ways to deal with the physicality of aches, pains, and even injuries, but it’s also important to take care of yourself mentally.

• Prepare for Withdrawals

Working out and moving your body is so good for you. It releases all kinds of feel-good chemicals in your brain. If you have an injury or pain that requires you to take time off, you need to be prepared for feelings of withdrawal. Your body won’t be receiving all of those natural benefits, and that can be hard to maneuver.

Be aware that this may happen, and try to find some alternative forms of movement if you can. For example, if you have a dislocated shoulder, you could still go for walks to get some movement in.

• Be Aware

A way to prevent injury is to be aware of the risks, common injuries, and even your surroundings. If you understand the exercises you’re doing and their most common injuries, you can also learn specific ways to prevent them.

• Listen to Your Body

The first tip for physical ways to reduce injury is also the final tip for mental ways. Paying attention to how you’re feeling when working out can really make a big difference!

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