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...by John Halle, Ph.D. Lieutenant Colonel, US Army
Injuries also can cause psychological pain, according to Dr. Michael Stuart and colleagues at the Mayo Clinic in Rochester. They noted that injured individuals who normally exercised regularly became depressed, angry, and their energy level decreased when they were unable to train. Additionally, this depression became more pronounced the longer the layoff. Their findings suggest that the chronic background noise of injury limiting exercise tends to have an adverse effect on stamina. Suggestions offered by this group include: Think positive: you will recover - Recognize that the injury is only a temporary setback and focus on the future. View the injury in light of a lifetime of exercise and acknowledge that this is simply a minor, transient obstacle. Your body's instinct is to heal itself - For many injuries, the body will perform all of the work of healing, if provided with a proper environment. Follow the guidance provided by your physician or physical therapist. Recognize that by following a plan, most individuals receive a mental boost by knowing that they are helping themselves. Additionally, the implemented plan may be beneficial by accelerating the recovery process. Turner Blackburn, Director of the Berkshire Institute of Orthopedic and Sports Physical Therapy in Wyomissing, Pennsylvania, writes, "Sports medicine doesn't wait for Mother Nature. We are always looking for a short cut to allow the patient/athlete to return as quickly and safely as possible. Sports medicine tries to pamper Mother Nature. Since the muscles have an automatic shutdown following an injury that results in atrophy, reverse the process as soon as possible. The sooner the intervention, the fewer problems there will be." Stay involved with your sport - To combat depression, stay involved with the activities that you enjoy. If you can't actively participate in the activity, find a book or videotape and use this time to reflect and learn. Turn your injury into a positive learning experience - Look back on the training and analyze why the injury occurred. Since most injuries are of the overuse variety, examine the training program and determine if any mistakes were made. If a problem can be identified, it can be avoided in the future. Summary In summary, we have illustrated the pitfalls that cause many individuals to take detours out of the 'exercise fast lane.' A well balanced program is one that is achievable, fun, and meets the basic exercise prescription components of intensity, duration, and frequency. These guidelines to minimize injury of progression, specificity, overload, recovery, and consistency, should be built into your workout program. Exercise is a lifelong endeavor that has many physiological benefits, but ultimately it is beneficial because it makes you feel good!
Read more on Sports Injury Prevention at:
Source: Halle, J. (Ph.D., Lieutenant Colonel, US Army). Exercise Injury Prevention: Running in the Fast Lane. From "Executive Wellness: A Guide for Senior Leaders." U.S. Army Physical Fitness Research Institute (USAPFRI), U.S. Army War College (Eds.). Carlisle Barracks, Pennsylvania.
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| Sponsored by the Army National Guard, and the Office of the Chief, Army Reserve. Copyright 2010 |
Who gets injured more: hard-charging fitness buffs or plain recreation-seekers? According to research, the more enthusiastic individuals have a higher incidence of injury. These hard drivers tend to ignore the early warning signs of microtrauma and stoically continue to train through pain. A similar finding is discussed by Dr. Russell Pate in the book Physical Activity, Fitness and Health. In a small, one-year follow-up of 40 runners, he found that Type-A behavior, but not running mileage, was associated with an increase in running injuries, particularly multiple injuries. This fact may serve as a caution for staminacs that might otherwise push themselves too hard when faced with a nagging problem. By listening to the body and making proper activity adjustments based on the symptoms, minor problems will often be addressed at an early stage and never have the chance to become an obstacle to continued training.