Viewing posts categorised under: Injury

How to cope (& struggle) through injury.

by Emma Hammond 0 comments

Fitness goals Injury Mindset Uncategorized

There is nothing like the feeling when you return to the gym after 6 weeks away! Almost 4 months ago I injured my back in the gym. What I hoped would be a few rest days turned into a several month long battle with my body. I tried to push through or work around the injury until reality hit. I wasn't getting any better, I hurt all day long & wasn't getting in effective workouts by pushing through pain. I had to get real with myself & commit to 6 weeks or longer out of the gym until I was 100% good to go. Sucks right!!!
Injuries are frustrating to deal with but I've learned to respect when my body needs a break. Even though I needed to take time away from lifting, I didn't just throw up my hands up & quit on my healthy habits. Instead I set new goals & learned a lot along the way.
image1
 Goals:
~ Keep a fitness routine that would help & not hurt my injury: I knew incorporating yoga would be beneficial to my back issue so I aimed for 3-4x a week. I went above & beyond most weeks, averaging 5-6 sessions! I saw my physical & mental practice improve greatly & absolutely plan to maintain a 2-3x a week practice moving forward. I also ran a bit more & built back up to 8 miles. I enjoyed a race with friends which I hadn't done in over 3 years which kept me challenged without the gym. I did see notice a bit of muscle loss probably due to the endurance training but I accepted that would be the result. Nothing that can't be rebuilt! image2
~ Keep my nutrition in check: when our activity levels change our nutrition may need to adjust as well. However I did NOT go into diet mode out of fear of gaining weight. Yes that was my natural instinct at first but I remembered that's not the best plan for my goals. I wanted to retain as much muscle as possible so I just sought to maintain my weight & support the recovery process. I simply cut out that pre or post workout snack & payed more attention to my hunger levels. They naturally went down because I wasn't exercising as strenuously so it was just a matter of honoring my instincts.
image1
~ Keep my happiness high: my number one reason for working out is because I enjoy it. It keeps my mood boosted, energy high & attitude positive. The first week off I noticed I was moody, grumpy & having a bit of a pity party. That wasn't going to magically heal my back or make the time fly by faster. So I started a gratitude journal, which I wrote in every morning & evening. I also made sure to talk to my husband when I was feeling down. Instead of bottling it up, it helped to talk through my feelings to better understand how to work on my mindset. My last mindset key was to keep it all in perspective. I was allowed to be upset but fitness is just one part of me. I am MORE than my workout routine, number on the scale, lbs I can lift, miles I can run & any other way we measure ourselves.
Ever had to deal with an injury & struggled through the process?