You are passionate about Bar Brothers.
So passionate that you trained a little too hard and sprained your wrist/tore a muscle or have seriously sore muscles.
How can you speed up your recovery?
Well, here’s one way to do so:
But you dislike resting- if you don’t work out, you feel like crap.
That’s why you are completely focused on achieving your goal, you probably have achieved a few of yourself already.
Fortunately being injured does not mean the end of your training- you can still train.
In fact, being injured is not a setback, it’s an opportunity for a comeback.
So what can you do when you are sore or injured?
5 Things You Can Do To Keep Improving When You Are Sore Or Injured
1. Workout Other Muscle Groups To Progress In Different Areas
Injuring one part of your body does not mean that your entire body needs to stop progressing.
Thankfully you know this.
So what if you injure your legs/knee?
You work on your arms and abs.
So what if you injure your arms/wrists?
You work on your abs and legs.
In most cases there are other muscle groups and routines which you can still train/apply.
Of course it can be a setback to have a broken wrist or a sprain ankle, still there is enough room for the improvement of other parts of your body or diet.
So what if your arms, legs and abs are injured?
You workout another muscle…
2. Workout Your Healthy Eating Muscle To Keep Your Metabolism In Check
Let’s say you are injured to a point at which you are unable to train completely.
This should give you enough time to thing about another important aspect of improving yourself and that’s your diet.
Now that you body isn’t working at least your mind still works, use this to your advantage by reading about food.
Replace your training time with watching videos and reading articles about healthy food.
Don’t immediately accept anything which is said or written down, you will find a lot of contradiction on different subjects regarding healthy food.
Find what works for you and whatever you choose to believe, make sure it’s backed up by scientific research.
And if you are already eating healthy food, keep eating the same way as much as possible and don’t succumb to bad habits.
Keep your metabolism in check, you didn’t make it this far for nothing, did you?
Let’s keep going…
3. Do Cardio Exercises To Increase The Flow Of Oxygenated Blood
Cardio is not really going to be beneficial when you have broken a bone, but it will be highly beneficial when you have some serious muscle soreness.
Running/swimming/walking or riding a bike are all good cardio exercises which you can use when you are injured.
The main advantage is caused by the increased flow of fresh oxygenetad blood to the damaged areas.
Especially swimming is an exercise which is usually applied by professional atlethes because your movements in water are both slown down and lighter.
At later stages of your recovery -when you have a fracture but really can’t sit still- you can introduce some light cardio.
And there is some other awesome stuff you can start incorporating into your training.
4. Start Isometric Exercises To Slowly Increase Strength
This might not sound like something you know, so I will explain it to you shortly.
And isometric exercise is a type of strength training in which your joint angle and muscle do not change during contraction.
An example of an isometric exercise is a plank (Don’t know what a plank is?), because you are training your strength, but you are not moving the joints.
This is especially useful when you have a broken hand or a broken wrist or are recovering from a shoulder or leg injury for example.
By using static movements without a range of motion you can train your injured limb while at the same time preventing it from getting more injured.
I use isometric exercises to slowly increase the strength of my broken wrist and it works wonders.
To speed up your recovery even more, you can use some tiger balm…
5. STOP Trying To Comeback Too Soon By Getting A Massage
If you are injured -you probably don’t want to hear this- but don’t force your body to do what you want it to do.
Give the biological processes the time to repair what is broken and to make it better than it was.
While you are at it, you can get a massage.
Just like cardio exercises, a massage -in the case of sore muscles- increases the flow of blood to the affected area, which in turn speeds up the recovery (Don’t try this with a fracture…).
A really good product which you can use to massage the tissue is tiger balm.
It has been used in Asia for centuries and is still widely used to relieve muscle soreness (Make sure you don’t get this stuff in your eyes).
Note: When you think you have a fracture or a torn up muscle contact a professional before applying these 5 tips, because there is something even worse than being injured and that’s worsening the injury.
And then finally after all is said and done….you can take a rest.
Not because you have to, but because you earned it.
Remember…Beast Mode Never Ends!