Heath & Beauty - Free Fitness Library
The will and way to return
"Sport for all" inevitably means "Injury for all".
Unfortunately if you regularly partake in exercise or train to a high level, the odds mean, that at some time you will succumb to injury. If you are not prepared mentally, and resourcefully, this can be a very depressing time. Most of us exercise with a goal in mind, whether to reach the local club team, international circuit or achieve a fit, healthy state of body and mind. Foregoing your "daily fix" of exercise effects your physical and mental well-being.
The added uncertainty of not knowing where to get specialist treatment, what the problem is, how long you will be side-tracked, etc. can prove extremely daunting.
Plan Ahead
The best plan of attack is to establish resources and support before
you become injured. This will smooth and quicken the path to recovery,
saving valuable time in your ultimate preparation for that big event.
Ask colleagues for recommendations of Chartered Physiotherapists or
doctors specialising in the treatment of sports injuries, or enquire
at your local club or gymnasium. Local telephone directories also list
Private Practitioners and Clinics. Seek a professional who has specific
knowledge of you sport or discipline. Knowledge of the bio-mechanics
of injury is essential in future prevention.
Visit your established contact as soon as possible after becoming injured. Leaving a persistent "niggle" to become a chronic problem will increase your recovery time. The injury site will have had time to build up chronic scar tissue, and possible compensatory muscle imbalances may occur. DO NOT DELAY.
Important Factors to Establish
1. Diagnosis
A sound accurate diagnosis will help psychologically when contemplating
"time out" from your sport or exercise programme. If you are
aware of the type of injury you are dealing with, your support team,
coach, physiotherapist, doctor can establish realistic goals for returning
to sport or competition. The ultimate depressant can be not knowing
"The Nature of The Beast".
2. Cause
Establishing a cause will reduce the incidence of injury recurrence.
Possibilities are:
Faulty technique
Inappropriate shoes/protective wear
Muscle imbalances around a joint
Incorrect bio-mechanics
"Muscle Imbalance" is the latest buzz word, elongated weak muscles and antagonistic stronger muscles can place excess strain or loading on surrounding joints and soft tissues, resulting in breakdown of tissue, and injury. A specialist in this field can make an accurate assessment and will treat the injury as well as advise progressive muscle strengthening/stretching programmes to prevent recurrence.
3. Rehabilitation Goals
As soon as diagnosis and cause are confirmed, a rehabilitation programme
must be set with realistic goals. Unrealistic aims and goals will reinforce
frustration and self doubt. The majority of injuries will allow some
cross-training to be carried out, i.e. water running, cycling, swimming
in order to maintain a core cardio vascular fitness and sanity! Use
the skills of an experienced physiotherapist to set a programme, working
around the injured part. For a lower limb injury, upper body weights,
abdominals and weights on the uninjured side will be allowed. Specific
rehabilitation work, including proprioception for the injured area is
essential. A rehabilitation ladder, progressing from one rung to another,
as each activity is pain free, is a good motivator.
Visualisation
Many top athletes now use this whilst undergoing "boring"
rehabilitation exercises. Visualising reaching the tape or converting
tries whilst on the balance board will maintain motivation and mental
skill.
Psychology of Injury
There can be many different responses to injury. The following are the
most common:
1. Catastrophysing
2. Over generalisation
3. Personalisation
4. Selective abstraction
5. Absolutistic thinking
These factors all influence the nature and speed of rehabilitation.
Group support with the help of a sports psychologist will have a positive
effect on return to sport. Managing an injury effectively is an aspect
all top athletes must handle well in order to succeed. Injury rehabilitation
is a performance task, the effectiveness of which relies on skill, as
in sport.
Check List to Speed Recovery
1. Immediate treatment
2. Correct diagnosis
3. Acceptance
4. Objective tests may reinforce diagnosis and acceptance, X-rays, scans
5. Realistic rehabilitation programme and goals
6. Continuity of care
7. Group support/friends, medics, psychologist and communication coach
8. Stress management if required
9. Deal with emotional issues, denial, hostility.
Possible Fall Downs
1. Negative self talk
2. Lost identity
3. Decreased motivation
4. Pain management
5. Coach looses interest
6. Cotton wool syndrome
7. Re-adjustment if retirement results.
This gives a general idea of some of the psychological and emotional problems involved with injury. It is not just a body that has become dysfunctional, the athlete/sports person should be treated as a whole. Give your self a chance to return to sport quickly by setting up your support team prior to injury.
Rehabilitation should be viewed as an important sporting challenge. Plan it methodically and logically and you will be back in no time.