Overcoming Injuries

Injuries can really be disappointing and even depressing. Having to take time off your workouts, re-build hard earned strength and re-evaluate limitations is tough stuff.

On February 1st of this year I took a wicked tumble down the stairs in my house. It was early in the morning and I had just climbed out of bed, to get ready for a training appointment. I guess my legs were just as tired as my brain, which was obviously not thinking clearly. I wasn't holding on to the rail and my legs gave out underneath me. Falling down the stairs is the most common cause of death and serious injury in the home!

I fell directly on my upper back and I knew right away this was not an injury (like my scrapes and bruises) that would heal quickly and on their own.

For the next week getting out of bed every morning was quite painful. I felt pinned down and could not sit straight up. I had to roll on to my side and prop myself up with my arms. I couldn't turn side to side and in general, my muscles were extremely tight and my range of motion was limited.

Being a fitness enthusiast that considers herself to be strong, resilient and in overall excellent shape, this was a hard pill to swallow. I mean, I've been working on my physique for years and getting stronger every day. Then one morning, one little careless move knocks me out of the game!

I was feeling pretty sorry for myself. Angry even. I couldn't stop wondering things like;

"How many years has this taken off of my back health?"

"How much strength will I lose/pounds will I gain waiting for this to heal?"

And my favourite

"How did I manage not to slip on ice during a Toronto winter but managed to fall down an entire flight of stairs?"

After taking about a week off and doing absolutely nothing physical, I started to do gentle stretch sequences. Eventually I added in my runs again, just slower. The first time I tried to do a push up I could do nothing but wince in pain. So I was starting to discover my new, temporary limitations.

While I was working on strengthening and stretching my achy muscles I paid extra attention to my surrounding. Worrying about agitating the injury made me hyper-aware of everything around me. I have to be more cautious now to heal properly and to prevent this from happening again.

Over the past two months I have been thinking a lot about overcoming injuries. I have compiled a list of recommendations. These are things you can do to heal physically as well as mentally:

• First of all, realize that you are lucky. In my situation I could have broken a bone, hit my head or worse. I'm lucky that I have the opportunity to rebuild progress.

• Believe in yourself. An injury doesn't change who you are. You may feel horrible but you control your own self perception. Even in severe cases of permanent disability you are still you, with all of the wonderful and love able qualities you always had. Don't forget it!

• There is no shame in admitting your limitations to yourself or to anybody else. You are recovering and you need to do what's right for your body. You may not be able to participate in the physical activities you enjoy for a while. Don't fool yourself in to thinking you can. Take the time you need and come back when you are feeling 100%

• Rest- Take time off from workouts and focus on eating healthy

• Stretch- Gentle stretching and rehabilitative exercise such as Pilates will help you to repair your body and rebuild your sense of body awareness.

• If rehabilitation therapy is recommended, go to it. Don't avoid rehab because it's hard, embarrassing or time consuming. Professionals have designed specialized exercises to get you back to your previous shape. Take advantage of the opportunity to have supervised, medical attention.

• Don't catch a case of the "should haves, could haves" What's done is done. Don't dwell on mistakes. Look toward the future and focus on your next step of action.

It has been eight weeks since my fall. I would say I'm about 80% recovered. At this point I know I will completely heal. It's a huge weight off my shoulders. I'm still taking it easy, still being careful and it goes without saying that I'm definitely holding on to every rail on every staircase I use!

Preventing injuries is incredibly important but when that fails you need to work hard and focus at getting back in to your pre-injury condition. Take it slow and go easy. Most important of all, don't let it get you down and keep at it.

You Can Do It!

If anybody wants to share their story of how they overcame an injury, I'd love to hear about it, so write to me!