Injuries are a horrible thing to experience as a bodybuilder or an athlete of another sport which requires you to do physical activity. Injuries set you back when you really should be progressing, in order to make yourself a better athlete. You must be smart though, if you have an injury and think taking a couple days off your training is going to cure you, well you are wrong and in for a surprise I know the eagerness to get back to training excites you, it excited me too and instead of taking a whole month off, I only took a couple days off and man I paid the price for it.
My injury got worse and my body finally gave out due to high intensity training due to me trying to get that extra ounce of muscle. Now, instead of me being in the gym I have to stay at home and wait till my shoulder gets back to normal. Don’t let this be you, learn from my mistakes and incorporate them in your training routine. The mistake I made are:
1. Not Listening To My Body:
I know, I know, I preach to you guys about listening to your body a whole lot, but sadly I didn’t listen to mine when it was screaming at me to stop. I should of listened to my bodies feedback months back because that is when I felt some small shoulder pain and didn’t think nothing of it. I kept delaying and fighting it and kept going back and back to training when I should of just took a whole month off and do some rehabilitation.
2. Not Warming Up Correctly:
Warming up? Man, that word was not in my vocabulary but it now is. Instead of just some minor stretching, I should have warmed my whole body up with some light weights and then do some heavy stretching.
To prevent injuries from happening is stupendously easy, but sadly not many people follow an injury prevention protocol. I was one of those people. However, now I have learned from my mistakes and I am better then ever. Injury prevention is a very basic thing to do since it only consists of warming up and stretching.
1. Warming Up:
Before getting into your heavy duty workout, I would advise you to spend ten to fifteen minutes on warming up your body with light weights. This doesn’t mean warming up the shoulders for example and re-racking the weight, no, this means warming up the whole entire body.
By warming up your body you push blood into your muscles and it helps you get ready for the heavy duty workout you are about to endure.
Nothing to special here just a couple of stretches of the muscle group you are going to work on.
If you are already injured the only thing you can do is wait and rest. Patience is the key to injury rehabilitation, do not go back into the gym until you feel you are at a hundred percent. Trust me once you get back into it you will be stronger then ever!
For pain management, I recommend you use RICE and if you really want to you can use some anti inflammatory pills or painkillers such as Advil and so on.