Hi there,
Welcome back to ‘Hey Coach Darren’ – the advice column where I’ll be sharing my top three tips on a different topic each week, inspired by real-life scenarios from our current members (and you)!
As unfortunate as they are, injuries are a part of life. There really isn’t anything you can do to 100% completely avoid them as you progress through life. Be it through high levels of activity, standard wear and tear, or accidents, every human is bound to experience some sort of injury in their lives.
Such was the case with this FitTRAC member who sustained a sprained ankle on a recent hike! But this member isn’t content on sitting around wallowing because of the adversity she’s now facing – she wants to keep her progress going! That’s admirable and something we can all learn from – how to deal with injuries and stay on track with your health and fitness! Here’s what she shared:
“Hey Coach Darren, I had been making some great progress on my fitness journey, and then last weekend, I sprained my ankle while hiking. It’s pretty severe, and my doctor says I’ll need to wear this walking boot for at least six weeks. I’m worried that all the hard work I put into getting healthier will go to waste during this time.
Before the injury, I was hitting the gym 3-4 times per week, working on my cardio, strength, and flexibility. I felt great, and I was starting to see some real changes in my body. But now, I’m stuck in this boot, unable to do any of the exercises I used to love.
I guess my question is, how can I stay on track with my fitness goals while I’m healing? I don’t want to lose all the progress I’ve made. Any advice on keeping my motivation up and finding alternative ways to exercise or stay active during this frustrating time would be greatly appreciated!”
First off, really sorry to hear about your ankle injury! It’s tough when life throws these unexpected challenges our way, but setbacks (like injuries) are just setups for comebacks! Here are the tips I shared to help her maintain her progress while she healed:
- Nutrition is more important than ever: Since injuries lead to being less active than usual, it’s crucial to pay extra attention to your nutrition. In fact, it can be helpful to think of your diet as your best friend during your recovery period.
While you might not be able to burn as many calories through exercise, you can still control what goes into your body. That’ll help with daily energy, mental clarity and sharpness, and can even help your body heal!
While you’re injured, practice mindful eating. Slow down and savor your meals. Pay attention to hunger cues and stop when you’re satisfied, not stuffed. Being injured can sometimes lead people into the habit of eating out of boredom or frustration. Combat this by being intentional about your food choices.
Also adjust your macronutrients to match your activity level. You might need fewer carbohydrates while you’re less active but aim for adequate protein to support healing and muscle preservation. Fill up on colorful fruits and veggies for essential nutrients.
- Alternative workouts for upper/lower body strength: Just because your ankle (or knee or elbow or shoulder, etc) is out of commission doesn’t mean you can’t exercise. Alternative forms of workouts can be a great way to maintain your fitness level and even improve your upper or lower body strength. Here are some examples:
Seated workouts: If you have an upper body injury, focus on strengthening your lower body. Seated leg exercises like leg lifts, seated leg presses, or even stationary biking can help you maintain overall fitness without putting stress on your wrists.
Resistance Bands: If your lower body is injured, invest in resistance bands and use them to work your upper body. You can perform exercises like seated rows, seated chest presses, and lateral raises. These movements put no strain on your legs while targeting your chest, back, and shoulder muscles.
Core and Balance Training: An injury doesn’t have to stop you from improving your core strength and balance. Incorporate seated or lying down core exercises like leg raises, seated Russian twists, or pelvic tilts. These workouts will keep your midsection engaged and help you maintain stability.
- Maintaining a positive mindset: It’s easy to get frustrated when you can’t do your usual workouts, but maintaining a positive mindset is key to your recovery. Spend a few minutes each day visualizing yourself healing, getting back on your feet, and working out again. This can be a powerful tool for staying motivated.
You can also break your recovery into mini goals. Celebrate each small win along the way. These could be things like increased ankle mobility or being able to put a bit more weight on your injured foot (or improved feeling in wherever you may be injured).
Remember, most injuries are just a temporary setback on a fitness journey. With the right attitude and approach, you’ll emerge from your recovery even stronger and more motivated than before!
Stay tuned for next week’s ‘Hey Coach Darren’ where I’ll be sharing more valuable tips to help you become happier, healthier, and stronger.
Stronger Together,
Coach Darren
P.S. Do you need help with your health and fitness? Just hit ‘Learn more’ and I’ll be sure to give you some tips in an upcoming ‘Hey Coach Darren’ blog post.