Featured”suck it up.”
– WHAT I AM DOING DIFFERENTLY –
INJURY’S ARE A PAIN IN THE BUTT… AND IN MY CASE, LITERALLY.
They get in the way of EVERYTHING don’t they? not just training but in everyday life too, it’s so annoying. Only last week I struggled sightseeing in London for less than a few hours before having to take refuge in Costa because my stupid leg gave way. It is physically and mentally frustrating. Imagine me sat there, slapping at my leg screaming “WHY!? WHY!!!!!!?”… I must have looked like a new level of crazy.
It’s times like these when I have to count to ten (a practice my gran always preached) and remember that these things usually take a longer time to heal than we are willing to give them. Instead of asking my leg why, I asked my self instead. Why isn’t my injury getting better? And what can I do to speed the process up? I found an article on via breakingmuscle.co.uk and realized that everything I have been doing is in fact hindering my recovery.
To be truthfully honest, the last couple of months I’ve been in sloth mode. And by sloth mode I mean ‘sitting on my ass and feeling sorry for myself’ mode. The problem was, I had SO MANY different opinions and directions from teachers, friends, doctors and physio’s on what I SHOULD and shouldn’t have been doing. I was so overwhelmed, I just stopped doing everything, out of fear that it would make it worse. But these last couple of weeks have been an eye opener for me, and hopefully, things will continue to improve.
1.TRAIN – Yes rest is important, but becoming a couch potato isn’t going to help either. Just because you can’t train the way you used to, doesn’t mean you can’t train at all. It just means that you need to find new ways to go about it, and research different routines and exercises that will strengthen the necessary body parts to help the injury recover. When done properly, a specific exercise regime tailored towards an injury can speed up the healing process.
This week I made it a priority to set my alarm for 6:30 and get my squats and stretching in. I knew that not doing this would probably increase my chances of my hamstring tightening and Piriformis spasming after a vigorous day of dance. A nice 20 minute yoga session as soon as I wake helps to release tension in the muscles and eradicate any toxins in the body. My dance training for the moment is restricted. No kicks, and no high intensity ballet (turning out at the hips triggers spasms and pain in the sciatic nerve) – but, in time, strength will increase if baby steps are taken.
2. EAT – I ate too little. I know this. The mistake I made was that I thought, just because I wasn’t exercising anymore… I didn’t need to eat as much. What I didn’t realise was during the acute phase of injury recovery, the body’s energy supply actually needs to increase. Food, creates energy, and your body uses up that energy to heal… hence why my injury is taking more than a while to repair…
Protein & Fats: foods high in anti-inflammatory omega 3’s, flax-seeds and peanut butter etc. I don’t get enough of these. I have been taking protein powders when my macro’s have been in-sufficiently low in protein for the day. My macro’s are based on one gram of protein per pound of body weight, which is sufficient for muscle recovery.
After just two weeks I feel so much better in myself and can already feel the positive changes. I have made sure that my body has been receiving all the right amounts of all the right foods!
3. SUPPLEMENT – Vitamins A, B, C and D, as well as calcium, coppers, iron, and zinc support tissue regeneration and repair, assist in collagen formation and strengthen connective tissue. Sounds good right? Why wouldn’t you supplement? Especially if you’re like me.
I am deficient in most of these Vitamins and minerals, and have been taking vitamin B12 and zinc for around a year now. Why am I deficient? Because I ate a lot of processed junk and did not have a balanced diet. Yes, I ate ‘healthy’ foods too like vegetables… But when that’s all you have thrown in to a bowl with a little bit of ketchup… Where’s the dairy? And all the other micro-nutrients? I was missing out.
Vitamins I am taking:
- B12 – Contributes to Normal Energy – Yeilding Metabolism and Reduction of Tiredness and Fatigue
- Magnesium & Zinc – Contributes to the Reduction of Tiredness and Fatigue and Normal Muscle Function
- Active Women – A Comprehensive Multi-Vitamin to Help with Function of the Immune System and Meet Unique Nutritional needs.
4. SLEEP – An obvious one right? Sleep is CRUCIAL when it comes to healing. It is the body’s best defense mechanism and regenerative process. During sleep, your body produces hormones essential for a strong immune system, increased muscle mass, bone strength, alongside restoring the body’s energy! Lack of sleep can lead to muscles soreness, injury and the lack of ability to restore, repair muscles and build strength. Another thing to mention is that during periods of sleep deprivation, the body loses the ability to metabolize glucose efficiently, and levels of Cortisol – the stress hormone – increases. This means that a person who is constantly having less than 6 hours of sleep per night, are at higher risk of suffering from memory impairment, insulin resistance and impaired recovery.