Every athlete has injured themselves at one time or another. This is one of the most frustrating phases of athletic training. Without a good KEYWORD athletic trainer, an injury can leave you feeling left behind. Here, we will discuss some basic ways you can customize your training schedule based on your injury.
Acute vs. Chronic Injury
The first factor to determine, is whether this injury is acute or chronic. An acute injury is a sudden onset of injury, like breaking a leg, pulling a muscle, or getting a cut. Acute injuries are recognized by the presence of inflammation: redness, swelling, heat and so forth. A chronic injury is an injury that occurs over time, like a slipped disc or sciatic pain. Chronic injuries can be much less painful than acute injuries, but don’t be fooled into pushing through. Acute injuries can become chronic if the proper precautions are not taken when you are first injured.
Stages Of Acute Injury
- Active Recovery. In the first 72 hours after you have been injured, make sure you ice, compress and elevate the inflamed area. Between icing periods, it is essential that you continually move the injured area. Small, easy movements will discourage any stagnation to build up at the injured site, making the rest of the recovery process easier. It is essential to wait until all signs of inflammation have disappeared before you start to really exercise that injury.
- For the next 6 weeks, light exercise of the injured area is recommended. This is because you still have a lot of healing factors taking care of your injury, and you don’t want it to become chronic by over exertion.
- For the 6-12 weeks after the injury, your body enters the remodeling phase. This is a great time to start putting stress to that injured area. This way you can condition it to be stronger and better than it was before.
- For the 3 months following your injury, you enter the ongoing repair phase. At this time, feel free to really stress that injured area. This will allow your body to restore strength and symmetry to the injured tissue.