A New Year........new beginnings? Maybe, but I'm not a great believer of New Year, clean slate, resolutions.........I don't want to give up things, I simply won't be doing the things that I don't like and culling anything that doesn't' work....pretty black and white but why complicate matters? I'd rather have resolutions that encourage me to do more of the things I like, the things that make me laugh and mostly the things that will leave me with good memories.
However, my blog isn't about New Year it's about rehab. I felt the urge to write a small piece about my rehab journey. Don't get me wrong. I'm not particularly injured compared to a lot of people but I do think the pieces of the jigsaw are similar on any rehab journey. I thought I'd share with you a couple of things that have helped me.
1. Write your progress down - each week keep a diary of what you have achieved in the gym. All the exercises, the weights, the reps anything that you think might be important. You may feel like you're not making vast improvements until you're six weeks down the line and you look back at your very first week, the progress will be surprising and motivating.
2. Change your workout pattern - if you are a regular gym bunny and you've become injured, returning to the gym can be a little daunting particularly if you're used to seeing the same group of people there. Changing your time slot or day allows you to be more focused on your routine and will enable you to work within your 'rehab' parameter's.
3. Regularity - for me I've found that stretching between gym sessions has kept me mobile, alleviated any DOMS and also kept my injury area free from stiffening between sessions. Band stretching from a rack and foam rolling have been my saviour and I have to admit foam rolling in front of the TV is no hassle at all!
4. Diet - review your diet, if you're less mobile you are obviously going to have to keep your diet a little more in check. However, once you're exercise increases you're definitely going to see better results. Hydrate, hydrate, hydrate.
5. Trainer - Rehab is at times laborious so find someone to workout with. I don't need someone to workout with all the time but to keep me motivated and to ensure I'm doing my exercises with good form I use a PT instructor once a month and a gym buddy who pushes me to my very limit once a month too. I'm self-motivate and uncontrollably competitive but having these two people as a support network between the times I see my strength coach has been a perfect plan for me.
6. Equipment - check you've the right footwear and if you're a women a good bra (panache underwired sportsbra, on sale at Figleaves is a winner with us girls).
7. Sports massage - I incorporated a regular sports massage within my weekly exercise rehab plan, every week has not always been a viable option but every other week has been more feasible. My strength coach worked it in to my plan and I wish more PT trainers would see the benefits of regular sports massage not only for rehab but also for people who are regularly exercising and want to try and stay injury free.
I hope this is a little motivating.......................I've spent weeks lying on a roller, being face down on a mat, hanging from a band...................frustrating and yes laborious but I'm seeing results and that simply makes it all worth while in my eyes.
However, my blog isn't about New Year it's about rehab. I felt the urge to write a small piece about my rehab journey. Don't get me wrong. I'm not particularly injured compared to a lot of people but I do think the pieces of the jigsaw are similar on any rehab journey. I thought I'd share with you a couple of things that have helped me.
1. Write your progress down - each week keep a diary of what you have achieved in the gym. All the exercises, the weights, the reps anything that you think might be important. You may feel like you're not making vast improvements until you're six weeks down the line and you look back at your very first week, the progress will be surprising and motivating.
2. Change your workout pattern - if you are a regular gym bunny and you've become injured, returning to the gym can be a little daunting particularly if you're used to seeing the same group of people there. Changing your time slot or day allows you to be more focused on your routine and will enable you to work within your 'rehab' parameter's.
3. Regularity - for me I've found that stretching between gym sessions has kept me mobile, alleviated any DOMS and also kept my injury area free from stiffening between sessions. Band stretching from a rack and foam rolling have been my saviour and I have to admit foam rolling in front of the TV is no hassle at all!
4. Diet - review your diet, if you're less mobile you are obviously going to have to keep your diet a little more in check. However, once you're exercise increases you're definitely going to see better results. Hydrate, hydrate, hydrate.
5. Trainer - Rehab is at times laborious so find someone to workout with. I don't need someone to workout with all the time but to keep me motivated and to ensure I'm doing my exercises with good form I use a PT instructor once a month and a gym buddy who pushes me to my very limit once a month too. I'm self-motivate and uncontrollably competitive but having these two people as a support network between the times I see my strength coach has been a perfect plan for me.
6. Equipment - check you've the right footwear and if you're a women a good bra (panache underwired sportsbra, on sale at Figleaves is a winner with us girls).
7. Sports massage - I incorporated a regular sports massage within my weekly exercise rehab plan, every week has not always been a viable option but every other week has been more feasible. My strength coach worked it in to my plan and I wish more PT trainers would see the benefits of regular sports massage not only for rehab but also for people who are regularly exercising and want to try and stay injury free.
I hope this is a little motivating.......................I've spent weeks lying on a roller, being face down on a mat, hanging from a band...................frustrating and yes laborious but I'm seeing results and that simply makes it all worth while in my eyes.
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