Recovery is Essential But So Is Your Sanity: Injury? Post Surgery?

Being injured sucks way more than you think.

To all you moms like I me, the idea of being told to get your rest and refrain from any type of lifting or strenuous activity (ie housework) sounds down right AMAZING!! Last week this is exactly the news I was delivered after going to the hospital for a simple outpatient procedure that would have had me back at the weight bar in 2 days tops. A minor complication arose and here I am on day 5 in more pain that initially- doing my best to be a good little patient and recover nicely. Prognosis: out for 2-3 weeks of light duty. I guess they're making a small exception when it comes to carrying around a 20 lb baby?

If you're an avid exerciser, you've likely experienced an injury at one point or another. Whether it's caused by overexerting yourself during a workout or by an unlucky accident outside the gym, it's zero fun to give up something that makes you feel so good.

Many people don't realize that dealing with an injury is just as mental as it is physical, and whether you have to take two days or two months off from your usual schedule, it's important to prioritize both (mental + physical health) during your recovery. (See: Why Rest Days Aren't Just for Your Body.)

I'm finding that the physical aspect of dealing with the 'injury' is much easier to handle than the mental. The mental health benefits to exercise include less stress, higher confidence, and even better creativity. And while it takes two to four weeks to lose strength and conditioning, says Frank Benedetto, P.T., C.S.C.S., the mental impact of removing exercise from your routine happens almost immediately. That's the dang truth.

Okay, with all this being said- I'm learning it's best to have a game plan while recovering and I want to share with you some things I've found helpful or insightful in the off chance you find yourself in a similar situation.

If you're sidelined for a day or two: 

Missing a work out or two is a complete bummer but it's important to remind yourself it's all temporary. To replace the mental release you get from your workouts, try using relaxation methods like meditation and progressive muscle relaxation. Physically? Embrace the rest days. I know so many athletes approach the mindset that work outs = gainz and rest days = loss of gainz. That's simply not true. Think of this time as some extra rest and recovery so you can crush your next workout when you're feeling better.

If you're sidelined for a week or two: 

Obviously this isn't and ideal situation. Duh! But look at it as if it's an opportunity to cross train and try something different. make time to train a specific strength or skill that will help with overall performance goals but gets forgotten during periods of training."

For example: If you're a weightlifter and you've injured your wrist, maybe now is a good time to do some cardio workouts you wouldn't normally have time for. Or if you're a runner with a sprained ankle, you could work on upper body strength and core strength in the weight room. Whatever you decide to do, it's critical to set specific and achievable goals to stay focused and motivated. 

If you're sidelined for a month or two or... longer: 

Aye carumba. Stay positive, ask for support, and take action. "Significant time off can be psychologically and emotionally distressing," says Marks. Four crucial things to keep in mind:

1. Mental health is equally important to physical recovery.
2. Social support is key.
3. You can't get back to full fitness on your will alone, but a positive outlook has been shown to significantly aid recovery.
4. You can do something every day to work toward rehabilitation."

Taking action, even simply by doing PT exercises or cooking a healthy meal, can reduce feelings of powerlessness and low self-esteem while simultaneously contributing to physical recovery. Here's an awesome list of anti-inflammatory foods into your healthy meals when you're healing from an injury. Here's a full guide on how to change your diet when you're injured.)

Have you ever sustained an injury that put you on the side line for a day, week, or even longer? What did you struggle with the most?