Sunday, 5 November 2017

How to deal with an injury


If you follow me on my instagram (@emappleton_), you will know that I injured my back for the second time a couple weeks ago, the first time being at the start of summer! So as frustrating as it is to be injured again, I do feel like I've learned from it! So I thought I would share with you my top tips!

1. Take time off to rest! This is obviously the most important, and the most obvious, tip! Injuries need time and rest to heal, rushing back into working out could cause you to make it worse and delay your recovery! Also make sure you're getting enough sleep because this is when the body does most of its healing!

2. Keep mobile! With back injuries it is super important you keep moving and don't stay in the same position for too long as this can cause the back to stiffen up and feel so much worse! If you keep moving, but gently(!) this will keep the muscles loose and ease the pain.

3. Do things to help it recover! As well as keeping mobile you should find stretches, or gentle exercises, that help your injured area, I'm considering doing a video on this, but there are plenty of  stretches that help the lower back with stiffness and with strengthening!

4. Use heat or cold compress to ease pain! The first few days after I injured my back I was alternating lying on a bag of frozen peas and a hot water bottle! This doesn't necessarily help with the healing, I don't think, but it does help with the pain!

My back is slowly getting better and although I am planning on going back to the gym this week, starting off slow and not doing any back exercises for now, I don't think I will be squatting or deadlifting for a while!!


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