How not to lose shape after the injury and recover faster

Basic recovery principles

Do not stop training

If you injure a muscle, tendon or ligament, do not completely restrict mobility: the movement will help you recover faster. The exercises increase blood circulation around the injured area, so that the tissue quickly get the nutrients and dispose of waste.

In addition, the movement provides a positive stress, which improves the formation of connective tissue. This is important, because the connective tissue growing where it is needed, where the body is under stress.

If during the restore you will not be subjected to stress the injured place, there is not narastot enough connective tissue that is able to withstand the load, when you return to the previous volume training.

Therefore, continue to repeat the familiar movements, reducing their intensity. Do them every day if possible, and if your therapist is not forbidden to do so.

Work on bugs

After an injury the intensity of your workouts is greatly reduced, which means that it is time to work on your weaknesses. For many athletes, characterized by the following:

• problems with mobility;
• poor exercise technique;
• inability to breathe properly;
• lack of aerobic endurance.

If you do not know your weaknesses, just remember that you hate to do the most, or ask a friend over what, in his opinion, you need to work.

Train your aerobic endurance

Aerobic exercise improves blood circulation, including in the injured area. This means that the cells receive more nutrients, waste products faster output, and the recovery is accelerating.

Aerobic exercise has a positive effect on the nervous system: increase parasympathetic tone, which provides the body rest and recovery.

Two or three times a week to arrange an aerobic workout for 60-90 minutes. Instead of the usual long cardio can use a series of low-intensity controlled movements.

Learn to breathe properly

Breathing stimulates the lymphatic system, digestion, circulation, immune system. All this speeds recovery.

Receiving drugs, pain and anxiety due to injury or operations affect the autonomic nervous system and bring down the respiratory patterns. Due to respiratory failure shifted the optimum acid-alkaline balance of the body, which leads for a cascade of negative reactions and slows recovery.

Therefore perform breathing exercises every day, include them in your workout, for example, between sets. This will help you not only to recover more quickly, but also to improve their performance in the future.

Working with specific injuries

If during training you feel discomfort or workout contrary advice of your doctor, give up exercise.

Injuries shoulders, wrists, elbows

In such sports injuries you can train legs, muscle crust and good hand.

Practice good hand

Pressure on the legs and buttocks

At the time of the restoration, remove the load from the back: Take a break from the squat and deadlift. Instead, you can do other exercises for the legs and buttocks.

Lunges with weight in one hand:

Add explosive exercises. They are well trained by the lower part of the body and do not overload your back.

Jumping on the pedestal:

Jumping out of the squat:

Jumping out of the squat on one leg:

Jumping into the deep:

Injuries knees and ankles

Training with leg injuries complicated than with lesions of the upper body. But still possible.

Train upper body

Even with an injured knee or ankle, you can do the exercises on the upper part of the body. Here are a few options that you can include in your training:

Practice good foot

You can do exercises with a healthy leg.

Train your muscles bark

Injuries to the lower back, hips, press

The hardest thing to continue to exercise when muscles are injured bark, because they are involved in almost every movement.

Try to find isolated exercises for the upper body. For example, the bench press with free weights lying on the floor or traction with chest support on an incline bench.

Perform exercises with light weights, low intensity and excellent technique. This scheme will help to improve blood circulation and activate the parasympathetic nervous system. After working approaches perform breathing exercises.

3 recovery phase

Now let's go through the stages of recovery: what to do immediately after the injury, in the middle of the recovery period and before the return to the previous rate.

The initial stage of recovery

This stage can last from several weeks to months. At this time, the processes of inflammation and restore continually occur in your body. Your goal - to correct the weaknesses and does not interfere with the body to recover, but rather to spur it.

That's what should be included in the program during this period:

1. 2-3 a week take time aerobic activity.
2. Perform squats, bending, traction, presses and other exercises. Keep a very low intensity, low weight and number of repetitions, not engage the affected area.
3. Perform breathing exercises every day.
4. Focus on their weaknesses.
5. Eat correctlyTo support the immune system.
6. Sleep at least eight hours a day. Sleep is essential for recovery.
7. Move during the day. Go for a short walk, do 20-25 squats air, push-ups, pull-ups and other light exercises every two hours.
8. Avoid heavy weight training, anaerobic training, grueling training sessions.

Average recovery phase

Middle stage begins when you cease to use painkillers and are ready for a more aggressive effort. At this time, you need to adhere to the system of exercises that will provide the desired hormonal response to rapid recovery.

Alternate workout of medium intensity with days of rest and days off to pursue an active, perform aerobic exercise.

Here an exemplary training circuit which will provide an increase of growth hormone and testosteroneBut do not overload your nervous system:

1. Do different variations of the basic strength exercises: squats, deadlifts, bench presses different, thrust and pull-ups.
2. Carry out training on the whole body. Select 3-5 major exercises and do 3-5 sets of 5-10 repetitions.
3. Perform a superset of 2-4 exercises. Between the circles rest until full recovery.
4. Use the average intensity. Leave the left 2-3 repetition and focus on perfect technique.

Regarding the number of workouts per week, guided by their feelings. You have to completely relax and recover from the previous workout.

Return to the previous training

Last 10-20% recovery always taken seriously. Here are the key highlights of this period:

1. Slowly return to the same intensity.
2. Keep the injured limb to move correctly during different exercises.
3. Watch out for the main power equipment movements, ask a friend to point out errors or burn your video to track irregular patterns.
4. Think of the trauma in the long run. Not afraid to miss one season, much less a lifetime suffer from undertreated injury, which is repeated again and again and reduce your performance. So take your time and play it safe.

And you continue to practice while recovering from injury?