For those who know me personally they know why I am writing this post. I have been managing a shoulder injury for almost 12 months now and finally had surgery. It’s with great happiness that I had no soft tissue damage, did unfortunately have my capsule and AC joint shaved back, however my recovery will be much quicker than I anticipated. For the next month I can not raise my arm above my shoulder. Do any weight bearing exercise using my arm and generally keep a gentle ROM on my right arm. Again for those who know me, also know…. this is quite difficult for me to do. I rarely stop. I like to keep active, I like keeping busy and I as a general rule rarely ask for help. Which, I have to admit is a big bummer for me at the moment!
It’s been not even 2 weeks post op and I am freaking out as I can not train how much I want to train. I am lying in bed at night thinking of ways to keep up my fitness so I do not become deconditioned. So, got on the net and did some research and decided to share some with you. Once you start exercising at some point you possibly will experience an injury. My concern for those of you who have just started an exercise program is that you will stop moving. No longer be motivated and not get back into it. SO… here it goes!
Firstly, if you get an injury the first aid is:
R – Rest
I – Ice
C – Compression (bandage)
E – Elevate
Then seek advice – Before you start exercise again you should of course speak to your Physiotherapist or Doctor and gain permission and guidelines from them.
Studies have shown that you can maintain your fitness if you exercise for at least one hour at 70% Max HR x 1 per week. That does not have to be in one block. Be creative, if you have shoulder or elbow injuries, get on a spin bike in the gym. Go for a brisk walk. If it is your ankle, foot, knee. Get in the pool and swim. Do upper body weights. You may even be able to get on a spin bike or rower depending on your injury and what your Dr or Physio says. Listen to the professionals, they went to Uni for a really long time and know what they are talking about!
Listen to your body, you do know it better than anyone else…. but do not use it as an excuse to STOP!! Keep moving, but BE SENSIBLE. I am definitely guilty of pushing myself through injury and I have paid a hefty price. I now am forced to be more sedentary than I choose, I am however listening to my Dr and Physio and doing as I am told. I promise!! 😀