Recovering from injury or illness… how Peak for Life can help you on the road to recovery
Updated: May 27, 2019
It’s that time of year- seasons change and bugs begin to surface. Staying healthy becomes just that little bit more of a challenge. Our bodies become more and more run down as we try to stick to our fitness journey goals.
Avoid getting ill or injured.
Of course it goes without saying, avoid getting ill or sick in in the first place. Otter et al (2016) suggested that the flu virus could survive for many months on surfaces. Consider washing your hands routinely and avoid being in proximity of those who are sick. When we are tired our motor control patterns tend to waiver more (Abd-Elfattah et al, 2015) and we make mistakes that lead to injury.
Get the support you need early on.
Sometimes we fail to recognise when we are in trouble. Conversely we worry about what a professional might advise. Set yourself a simple rule, if it doesn’t settle down within 48hrs it is unlikely that it will, see a professional. An early diagnosis can reduce the anxiety and worry associated with having an underlying problem. As a guide; Physiotherapists deal with muscular issues, Osteopaths with spines, Chiropractors with nerve issues, Sports Massage Therapist with muscle soreness, Doctors with surgery or cardio issues and personal trainers with your road to recovery. Make sure you find the right one you can relate to, don’t be afraid to get a second opinion! Look to your Peak for Life personal trainer to show you the correct technique and movement patterns.
Begin at a pace you can manage
Remember consistency is king, you are doing more than the person on the sofa! According to Robinson and Rogers (1994) 50% of individuals will stop within 6 months of starting. Beginning at a pace you can manage will pay dividends in the long run. Robinson and Rogers (1994) described achieving an adherence rate of 95% with multiple levels of intervention such as personal, environmental and society. Joining our fitness community at Peak for Life can get you well on your way! Consideration of the training load, even in a health setting, can ensure you stay on track with your fitness journey. If you are just starting out, reducing your effort to 20%, of what you believe you can manage, will certainly be a good starting point to work upwards from. There are many physical ‘conditions’ out there where simply staying active can help with pain management. Our trainers have the experience to adjust exercises. Group fitness not for you? then why not try our 1-2-1 personal training to get it just right, or find a friend for a POD or Partner session to increase your motivation!
Pain is pain, soreness is different
We’ve all heard the phrase “no pain no gain”. When we train we break down our muscle fibres. Our body builds them back up stronger than before. Many people confuse pain for soreness or vice versa. Delayed-Onset Muscle Soreness (DOMS) is an exercise-related muscle pain. It can develop after excessive and unaccustomed exercise. Prevalent in actions with a shortening of the muscle (eccentric) it is caused by myofibril tears (muscle strains). The microtrauma results in an inflammatory response with intramuscular fluid and electrolyte shifts. Swelling, altered muscle firing patterns and pain is thought to be the reason why muscle strength, motions and function is impaired in DOMS sufferers. It is important to determine the difference between this soreness and pain. Much soreness can be attributed to DOMS, pain on other hand should be associated with injury. If you have pain during any sort of exercise you ought to find out the source of your discomfort. Dupoy et al (2018) actually found massage as being one of the most effective modalities for reducing DOMS and perceived fatigue. Why not check out our sports massage service? Peak for Life has their own in-house sports massage therapist to keep you mobile, find out more here.
Rest is an important aspect of recovery
We actually don’t improve through training, we improve when we recover from training. Sleep is an important component. The National Sleep Foundation recommends 7-9 hrs of sleep for the average person. A 2015 survey into New Zealanders’ Approach to Kiwi Living showed that 80% of New Zealanders would rather have a full night’s sleep than a big night out! Many of us get away with less than the recommended amount. If you are the type of person who is struggling at specific points of the year consider measuring your sleep and its effectiveness. Perhaps consider tracking your sleep patterns with one of the many apps out there. The National Sleep Foundation has many useful topics to help you www.sleepfoundation.org
Pay attention to your nutrition.
You wouldn’t run your car on empty, make sure you have a tank of gas available appropriate to the length and intensity of the workout ahead (Kerksick et al, 2017). Avoid eating solid food 45mins before you are due to complete cardio exercise. Liquid carbohydrate up to 15 minutes before can still be effective. From a recovery perspective, ensure you begin the refuelling process immediately following your exercise. The 15 minute post exercise window is when glycogen stores are replaced most effectively (Kerksick et al, 2017). Protein provides an opportunity for the body to repair muscle fibres that have been broken down and needs to occur prior to the hour mark post exercise. (Kerksick et al, 2017). Need further help with your nutrition? Try our 1-2-1 nutrition review or join our move and measure that includes a 15 minute accountability catch-up to ensure you remain on track.
Otter J.A, Donsky, C, Douthwaite, S.Y., Goldenberg, S.D., Weber, D.J. (2016) Transmission of SARS and MERS coronaviruses ad influenza virus on healthcare settings: the possible role of dry surface comtamination. Journal of Hospital Infection, Volume 92, Issue 3, March 2016, Pages 235-250
Robison JI, Rogers MA. (1994) Adherence to exercise programmes. Recommendations. Sports Med. 1994 Jan;17(1):39-52.
Dupuy, O., Douzi, W., Theurot, D., Bosquet, L., Dugué, B. (2018) An Evidence-Based Approach for Choosing Post-exercise Recovery Techniques to Reduce Markers of Muscle Damage, Soreness, Fatigue, and Inflammation: A Systematic Review With Meta-Analysis
Front Physiol. 2018; 9: 403. Published online 2018 Apr 26. doi: 10.3389/fphys.2018.00403
Abd-Elfattah, H.M., Abdelazeim, F.H., Elshennawyb, S. (2015) Physical and cognitive consequences of fatigue: A review, J Adv Res. 2015 May; 6(3): 351–358.
Kerksick, C.M., Arent, S., Schoenfeld, B.J., Stout, J.R., Campbell, B., Wilborn, C.D., Taylor, L., Kalman, D., Smith-Ryan, A.E., Kreider, R.B., Willoughby, D., Arciero, P.J., VanDusseldorp, T.A., Ormsbee, M.J., Wildman, R., Greenwood, M., Ziegenfuss, T.N., Aragon, A.A., Antonio, J. (2017) International society of sports nutrition position stand: nutrient timing, Journal of the International Society of Sports Nutrition201714:33, https://doi.org/10.1186/s12970-017-0189-4