5 Rules of Recuperation
All of weight-trainers are prone to injury. Regardless of how much we protect and prevent muscle training injuries,
it will happen.
Most of the injuries are simple in nature; muscle pulls, tendonitis or maybe a hyper-extend joint, but some of
them may be long term problems.
The intensity of the rehabilitation and recuperation of our injuries is dependent upon how we respond in the
period immediately following the action that caused the hurt.
We should stop the moment we feel pain. Pain is our body saying that it is hurt.
The injured area should be treated with an ice-pack or immersed in ice water to reduce any swelling in the
You may need ice-pack treatment several times after the injury occurs to reduce all the swelling in the damaged
After ice treatments, heat should be used to increase your circulation and promote healing.
Remember; cold to reduce swelling, then heat to increase circulation.
The best rehabilitation for your injured muscles, tendons or
joints is rest.
But, that is nigh near impossible to expect a dedicated fitness nut to take any time off from their workouts, so
you must work around the injury and
train with an injury, DON'T TRY TO WORK THROUGH IT!
Use elastic support bandages to protect the injured area whenever possible. Perform all of your exercises where
you don't use the injured part.
If it is your hand, arm or shoulder, you should lay off the upper body work as it is nearly impossible to do any
upper body exercises without affecting the hand, arm or shoulder.
If you have a joint injury left untreated or that you don't allow to heal completely, you risk
getting arthritis in that joint.
Some of the treatments that will help athletic injuries:
* Rest - This is sort of obvious, but it isn't going to happen with bodybuilders.
* Cold Packs - When first injured, apply cold packs to reduce the swelling.
* Hot Packs - Apply heat to the area to increase circulation and promote healing.
* Anti-Inflammatory Drugs - Aspirin, Motrin, Ibuprofen and others.
* Massage - This will stimulate the circulation and help with the healing. It will also help heal deep muscle
* Load Up On Protein - Just like with muscles being rebuilt with protein after being torn down by a heavy
workout, injuries require protein to repair the injured flesh and bone.
* Eat lots of eggs - Eggs are 95% biological thus they are similar to human tissue and are more useable
* Continue to take your supplements - Your protein supplement, amino acids, creatine monohydrate or HGH
stimulant you might be taking should be continued to help promote healing.
* Steroids - Medically approved and administered steroids may be used to speed up the healing process. Anabolic
steroids were originally developed to help people recover from surgery. Promotes faster tissue building and
What are you going to do to prevent future injuries? This should be the next question you address while you are
in rehab. Prevention is the best form of treatment.
Wear protective equipment and apparel like: Lifting belts, wrist wraps, elbow wraps, knee wraps, supportive
clothing and shoes.
All of these items may contribute to safer workouts. Using wrist straps for high-rep pull-ups or dead lifts are
also a good idea. On top of that, using lifting straps can help spur
Workout with a partner whenever possible. Spot each other on heavier lifts like squats, dead lifts and shoulder
Put your equipment away after use so no one stumbles over it. Encourage others to do the same.
Check it out here: http://learnhowtobuildmuscle.com/BenchPress.html