Articles

This article appeared in the Winter 2002 Issue of Frank Zane's Newsletter "Building the Body"

Overcoming Injuries - A Time for Healing
By Tom Pia

Humans by nature are a very competitive breed. When we engage in recreational activities or competitive sports, injuries are just as much a part of the equation as the fun and benefit derived from the activity itself. No matter who you are, or what your special talents may be, we all sustain injuries of various levels of severity. Torn muscles and tendons, sprained ankles, bruised quadriceps, separated shoulders, tennis elbow and broken bones are all likely. The key of course is to be as fit and as strong as possible to help avoid most injuries in the first place, and once they occur, being in better shape helps with the healing process. A general rule to remember for all exercise and activity is this: for every day of training, you must have a day of repair and healing. I remember in my early days of weightlifting, training every day, six or seven days per week. This was gross over training. This type of over training leads to fatigue, lethargy, disrupted sleep patterns, chronic aches and pains and ultimately…serious injury.

We have to take a methodical approach to exercise and sporting activity. Proper warm up periods to get blood to the muscles and increase internal body core temperature is imperative. Making exercise a regular part of your lifestyle is vital. Just as going to work, brushing your teeth and eating nutritious foods, we must find time for a maintenance and healing program. It can be any activity that increases body strength, flexibility and heart rate. Remember, while muscles look great and keep us strong to prevent injury and overcome injury, the heart muscle is still the most important muscle. Once the body has been stimulated and muscle cells have undergone damage, rest and healing will repair and regenerate these cells. They in turn become stronger individually and hence, overall body strength ensues.

I certainly have had my share of injuries even following proper warm up and exercise technique. But I always allowed for adequate recovery time, and patience is necessary here. I actually do shorter more intense workouts now and allow for more rest and healing time during the week. My results are actually much better and the extra rest keeps me injury free. You must learn to listen to your body. Everyone is different. I have actually been dressed and heading out the door for a workout, only to make a last minute assessment of being somewhat sore and not ready, and accepting the fact that tomorrow would be better. I needed a little more healing time. You may benefit from more healing time as well. Learning how to read your body is the key, and this sense becomes keener with time and wisdom. This is what will help you avoid injuries and overcome them once they occur.

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