If you are nursing an injury, it’s likely that you still want to make sure you don’t miss going to the gym to do some workout. But you know this is also risky. If you return to training too soon to increase muscle size, you are putting yourself at risk of developing a chronic injury that you may not be able to totally overcome. On the other hand, by taking too much time off, you are likely to lose a lot of what you’ve built so far.
Below are some tips that will allow you to train effective even when you have an injury:
Pay attention to your diet and nutrition
Nutrition is often overlooked, especially by those who do weight lifting for strength. But you have to realize that it is one of the most important factors in recovery from an injury. Your healing process may accelerate significantly if you get adequate nutrition and if you maintain a healthy lifestyle.
Know when to stop
You have to know the difference between pain and real injury. During your workout, it is likely that you will tweak something that will cause pain. If you think that there is nothing to worry about because you are not bleeding anyway, you are putting yourself in more danger. Once you feel pain, you’ve got to stop working out and assess your symptoms to know the severity of your injury.
Train with light weights and higher reps
If you have an injury and you want to work the affected area directly, it is recommended that you use lighter weights with higher reps. Use slower and more focused reps and feel the muscle area you want to work so that you can prevent aggravating the injury. Fitness experts also recommend using blood occlusion training. With blood occlusion training, you can achieve increased muscle growth without having to lift heavy weights and train extremely hard.
Warm up properly
If you quickly place tension on a cold muscle, you are more likely to injure that muscle. You have gradually raise the temperature of your muscles through stretching. What many people don’t know also is that stretching helps to increase muscle size and improve circulation.
Have a positive mindset
We all know that injuries can be frustrating. Thus, you have to maintain an upbeat and positive attitude when you’re rehabilitating from injury. Focus on improving your weaker body part and be patient with your progress.
As mentioned earlier, blood occlusion training is ideal for people who are nursing an injury. By wrapping your limbs with BFR restriction bands while doing your low intensity workouts, not only will you improve muscle strength and size, but you will also protect yourself from further injury.