An injury can happen anytime, anywhere, and to anyone. As annoying as it may be, things happen.
Today I’m sharing simple tips to prevent and heal your injury. Plus, I share my tips on staying on track during your recovery. You will bounce back even stronger girl!
Prevent An Injury
If you haven’t worked out in a while, or took a long break, ease into your new workout schedule. I know it can be really tempting to just jump right in guns a-blazing. But, this is the time where you are most susceptible to injury. Your body isn’t used to the movements or workload.
I recommend taking two weeks to prepare your body for a new workout schedule. Focus on form. Master the bodyweight version of any exercise before you add any resistance.
When It Happens
Stop the moment you feel pain. Pain is our body’s way of signaling that something isn’t right. Don’t shrug it off. Pay attention to your body’s signals so you don’t make a minor injury any worse.
Get your injury checked out by a professional. He or she will be able to accurately diagnose the injury. Your doctor can also tell you the cause and give you strategies to best recover. A professional can best share the information that you need. So, check with them as soon as possible.
Foods That Heal
In addition to sticking to your KTF Nutrition Plan, certain foods will aid in the healing process.
Inflammation is the first stage of an injury. You will feel possible, pain, swelling or redness. Inflammation triggers your body to send healing chemicals to the injured area. Add anti-inflammatory fats like olive oil, flax seed, avocados, fatty fish and nuts or nut butters. Try salmon as your protein for an easy Sheet Pan Dinner. Bonus: rest those feet up while it cooks!
Also, focus on herbs and spices known for their anti-inflammatory properties. Add some turmeric, garlic, cinnamon or ginger to any of your meals for some flavorful healing!
Proliferation is the second stage of an injury. This stage is typically met with the removal of damaged tissue and the addition of new blood supply. Foods to focus on in this stage include eating adequate amounts of protein, carbs, and fats. Don’t worry, the KTF Nutrition Plan has you covered!
Remodeling is the third stage of an injury. During this period, your body adds stronger, more permanent tissue to replace the damaged or temporary tissues. Continue to focus on getting enough proteins, carbs and fats at this stage.
If you don’t take one already, look into a multivitamin. Talk to your doctor and find one that’s right for you. Your body will use extra amounts of certain vitamins and minerals to repair your injury. So, a multivitamin ensures you provide your body with all the necessary nutrients.
Your injury may limit how much you are able to get around. This can be super frustrating. But, I don’t want you to stress if that happens. Take this time to really focus on your KTF Nutrition Plan. Reread your Plan and try some new recipes!
Did Someone Say Naptime?!
Your injury may have you off your feet completely. But, if not, look for alternative ways to stay active. For example, your injury may allow for low impact cardio, such as walking, swimming or biking. Yoga is another great low-impact way to work that body.
The most important thing at this point is to allow your injury to rest completely.
Let your class instructor know about your injury too. He or she will be able to give you some modifications.
Self Love Club
If you need to completely avoid movement, fear not girlfriend! Look for new ways to enjoy the same meditative, stress-relieving benefits of exercise. Be sure to still carve out some me-time even though you can’t move around as well. Your body needs to heal and recover, so allow yourself the time and space to do that. Don’t worry, stay positive, and you will come back stronger!
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