Three Helpful Tips When Recovering From An Injury

Many of us have already been there, with respect to an injury. If not, the odds are you will probably be there at some point; recovering from an injury. It comes with the territory of working out.

The National Health Statistics Reports reported 8.6 million sports injuries, a rate of 34.1 per 1,000 individuals. A second report by the National Safety Council Injury Facts noted 44.5 million injuries in the United States. This past year, the number for exercise-related injuries alone were approximately 500,000; while biking and basketball reported more than 400,000 injuries apiece.

The odds are pretty high that you’ll probably have to deal with an exercise or sports-related injury at some point during your lifetime. The best exercise advice, post injury, is to “just do it” building-up slowly with your exercise duration and intensity. If you’re thinking about taking an exercise class or participating in small group training, beware of the tendency to push a little harder and go beyond your normal limits when working out with others. Avoid the urge to “show off” due to the group dynamic and instead work within your own abilities.

Here are a few tips to keep in mind whenever you get laid up and are dealing with an injury.

The Psychological Toll May Be Greater Than Initially Realize

If an injury progresses from short-term to a chronic issue, you may be effected psychologically more than you realize. You may even experience a bout of mild depression because you are no longer able to reap the “feel good” benefits of daily exercise like you did prior to injury. This could eventually take its toll on your mind, body and spirit. If this is the case, you may want to talk to someone with a medical background. Other possible suggestions that may help are yoga or daily meditation. Remember, “we become what we think about.” Injuries also have the potential to increase stress levels (like cortisol) in our body and the options mentioned here, may be just what the doctor ordered during the recovery process.

Reduced Physical Activity Means Nutritional Modification

This is a must do. When recovering from an injury, your daily activity level decreases. You will no longer expend the same amount of calories as you did previously and consequently, need to eat less. Be cognizant of the fact that if you continue to consume the amount of calories you were eating pre-injury, you most likely will experience an increase in body weight. Talk about another added stress! You are no longer creating a negative deficit or maintaining a “balance” regarding calories in versus calories out. As an example, your number of steps may decrease from an active 10-12,000 steps a day to a sedentary 3,500 steps following a foot injury. If caloric intake is not monitored – you guessed it – an increase in body weight will occur.

Again, this comes down to the type of injury and if you’re totally sedentary or able to do some type of activity. An idea may be to keep a food journal for a few days to look at what you’re consuming. Also, try using an app in order to offer better insight into your nutritional intake. I typically recommended using MyFitnessPal app. This is a very helpful app that offers insightful metrics in respect to what your eating. It also has a great barcode scanner that can take pictures of food or drink products. Finally, it is equipped with a chart showing macro and micronutrient breakdown of meals and snacks. Personally, I like it because it makes life much easier when it comes to monitoring both overall calories and daily sugar consumption.

Find an Alternative Form of Exercise When Recovering From An Injury

The location of your injury will ultimately dictate what you can and cannot do. A foot injury, for example, may allow you to get back into biking or to do some pool therapy.

You can also check out an ElliptiGO SUB (stand-up bike), a cool, fun to use, product that I highly recommend. One of the great things about the SUB is it burns 33 percent more calories than a traditional bike and will avoid any low-back or neck pain typically found using a traditional bike. How about doing more SUB and SUP if you’re able during the recovery process? Two great full-body workouts that burn maximal calories in minimal time without loading the body like other activities.

There are a multitude of factors that can lead to an injury. When you’re recovering from an injury, think about the root cause of your injury and become more mindful of the exercise equipment you’re using. Take a look at what you’re wearing when you workout, for example, are the bottom of your sneakers worn away? Maybe you have logged 500-600 miles in them already? This will change the way you strike the ground not to mention your gait.

In addition, think about being more preventative by adding “pre-hab” exercises to your workout. Always make time to warm-up your body prior to any type of exercise. Finally, adding more restorative work like massage and mobility while paying more attention to post-recovery diet, may also help your cause. Keep your body injury free by becoming strong with Jefit.

Stay Strong With The Jefit App

Join the more than nine million members who’ve had great success using the Jefit app. The award-winning app comes equipped with a customizable workout planner, training log, the ability to track data and share workouts with friends. Take advantage of Jefit’s huge exercise database for your strength workouts. Visit our members-only Facebook group. Connect with like-minded people, share tips, and advice to help get closer to reaching your fitness goals. Stay strong with Jefit.

Innovative Exercise & Recovery Products That Will Elevate Your Workout

How has your overall health been these past six months? Have you had trouble keeping up with your exercise & recovery during this stressful period? We’re now in month seven of this dreaded disease that’s still hovering over us. Hopefully, a cure is on the distant horizon. Many of us, however, are more anxious than ever before. The constant anxiety is beginning to wreak havoc on our mind, body and spirit. Personally, I can’t tell you how much I look forward to starting my day off with a long walk, run or hike. I still do my strength workouts in the evening but it’s the morning exercise ritual that has been truly life-saving these last 180 plus days! Yes, its been that long!

Winter is coming though. I’m already thinking about how I can replicate my outdoor excursions indoors when the weather is not cooperating. I’m fortunate to have a nice set-up in my “garage gym” but I’m in the market for a new cardio toy. In addition, I’m always on the lookout for a game changing recovery product to use on my aging body.

Here are some of the exercise & recovery products that I’ve used recently along with a few others that I’ve been looking at.

Exercise & Recovery Tool: Hyperice Products

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The company offers recovery and movement tools and has hit the big time recently partnering with the NBA. Their vibration massage gun is basically a better, quieter, less costly version of similar products on the market. The Hypervolt gun comes with five easy to snap on heads designed to get deep into connective tissue and muscle. Use this or any of their other recovery products and you’ll end up feeling like a new version of yourself. The product is ideal for a recovery day or for pre or post workout use. It even comes with an app to educate you on the benefits of proper recovery and vibration technology, it also helps track your overall use.

Exercise Product: ElliptiGO SUB

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We have a tendency to sit more than we should throughout the day. We have read the reports that too much sitting is slowly killing us. The average American spends about 6½ hours a day sitting, an increase of about an hour a day since 2007. Anyway, we know we need to stand up and move more throughout the day, right? The issue is the gym requires us to sit on the majority of the equipment. This can feel counter productive at times. Enter the SUB, the stand up bike.

The West coast company, ElliptiGO, was started ten years ago to help us solve this problem. They have several different product lines including their well received SUB. The bike has no seat and you feel like you’re on an Elliptical machine. The big difference is you’re outside and not stuck in the gym. Using this product will help you burn 33 percent more calories than a traditional bike. The product can be a great tool for both exercise & recovery. The design is amazing and say good-bye to neck and back pain typically associated with long a bike ride. I can attest to that. Individuals who have trouble getting on and off a bike now have no issues that would impede them from riding. The ability to exercise standing up, while outdoors, with no pounding on the joints is priceless!

Exercise Product: Concept 2 SkiErg

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The Concept 2 SkiErg with PM5 is one of the top-rated ski machines available. Concept 2 is known for their well-built rowing machines typically found in gyms and CrossFit boxes. It may not engage the lower extremity like outdoor skiing but it still offers a great full body workout. It ‘s a fantastic upright workout that incorporates the whole body not to mention its high caloric expenditure as a by-product. The legs get targeted via a squat at end of each stroke but it’s done from a stationary position. The product, in the right hands, can also be used both as an exercise & recovery tool. A great workout is expending 100 calories for time.

New Exercise Product: CLIMBR

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This is a new product that launched recently from Colorado-based Climbr. The traditional versa climber on the market is a functional cardio product. The training concept has gained some traction over the past decade especially in various boutique fitness studios. The Climbr is basically a versa climber on steroids with a beautiful design equipped with the latest in technology. Again, it’s a great workout because the body is upright and mimics contralateral movement found in activities like climbing. When you utilize a lot of big muscles in any type of movement or activity it’s usually better.

Next time you’re at the gym try to choose equipment that requires you, when possible, to stand not sit. When you’re in the market for home exercise equipment, try doing the same. At either location, take advantage of the Jefit app to design, log and track your strength and cardio workouts. Don’t forget the value of both exercise & recovery. Stay Strong!