^ Injured knee? Good time for bench gains!
Let’s face it – injuries happen. It does not matter if you are doing CrossFit, training for a 5k or a marathon, going for a hike on a Sunday, or spelunking in Peru… any activity has a chance for injury. Injuries do not have to derail your fitness though. Here are a few thoughts:
1 – Its all about your mentality
Positivity is contagious. That’s why so many love coming to CrossFit Simsbury so much – its filled with positive people and positive emotions. You feel better just by being here. So bring that injured body of yours to the box, and do what you can. Injured shoulder from rock climbing? Come to the box and train legs. Injured leg from skiing? Come to the box and train pullups. You are only limited by your creativity. There is always a way to keep training. Google “CrossFit Adaptive Athletes” and you’ll see some great inspiration.
2 – Focus on what you can control
So you have an injured leg, and we’ve already talked about how you can train your upper body while your leg heals. But lets be honest, you can only train upper body so much. What do you do on the other days when you would normally go to the box? This is a great time to work on your nutrition or improve your mobility. Keep your routine of “me time”, so if you normally go to the 5:30pm class, make 5:30pm to 6:30pm all about you. Read a nutrition book, meal prep, cook a healthy meal, foam roll, take a yoga class, do MobilityWOD, meditate, etc. There are plenty of areas for self-improvement. Don’t let your injury turn into unhealthy habits. Stay positive, use the time wisely.
3 – Make a plan for your injury
Set timelines. Set goals. Set benchmarks. This is great to not only keep you motivated, but also to keep you in check. Lets say you hurt your shoulder skydiving, and you have to take 2 months off of your shoulder. Mark a date in the calendar for when you can use your shoulder in class again. Mark off a set time for doing “Level 1 weights”, a set time for “Level 2 weights” and a set time for “Return to RX weights”. This will not only keep you motivated to get to the next level, but will help you from doing too much too soon.
4 – Keep working towards “Fitness”
Remember the CrossFit Sickness-Wellness-Fitness Continuum? The goal is to bring our body to “Fitness” through healthy nutrition and workout habits. The more we are towards “Fitness” the more of a buffer we have to “sickness”. While accidents happen, having more fitness absolutely helps reduce injuries. All those box jumps and double unders create strong bones. Those bigger back squats and deadlifts help teach you to use the correct muscles and lift with your legs and not your back, reducing landscaping type injuries. That lower body fat percentage helps reduce wear and tear on your joints, tendons, and ligaments. That flexibility you’ve achieved helps reduce muscle pulls and strains. Its all connected, and its all a part of the process to living a healthy lifestyle.
“Done right, fitness provides a great margin of protection against the ravages of time and disease.” – Coach Glassman, Founder of CrossFit