When an athlete, regardless of whether he is popular or professional, it no longer hurts him to play sports than the injury itself. The goal now is to recuperate as soon as possible, to go out again to the grotto street, to invite teammates to play paddle tennis, to go to the gym again, or to start rolling smoothly. But what can we do before this time? What to do if you are injured. It depends on the type of injury, and there are a few things we can do to deal with this little problem, and above all, make a full recovery as soon as possible. The first thing to ask yourself when you are injured is if there is anything I can do to maintain my physical condition.
This will largely depend on the injury. A fractured lower limb will certainly prevent me from performing any movement-related activities (running, jumping, cycling, …), but it will allow me to do upper body exercises and basic exercises. A rotator cuff injury limits the mobility of the affected shoulder, but I can cycle or run while maintaining aerobic levels and basic work.
I have met many times with a patient who did not suggest any action due to trauma. I recommend that you consult a good trainer, retraining therapist, or even a physical therapist so that they can point out which options you need to follow to help you with a certain level of physical activity, and thus not start from scratch after “rest” due to – for injury.
Diet for trauma
Another aspect that needs to be taken into account during this period is food. more and more popular athletes are hiring a coach to plan training according to their goals and to a lesser extent they are hiring a nutritionist to plan their diet according to the training plan and competition. It is understood that adequate diet, together with training and adequate rest, are the tools to achieve the goal. But now that injury is getting in the way of training with streaks, long distance, port departures, and even all sorts of things to follow the planned testing schedule, what diet plan should I follow?
It depends on many factors, such as the estimated time for inclusion in sports practice, the time of the season, but in general, we should think about making a diet that will not change much in total calorie content, but more varied and seeking rich food in certain nutrients such as vitamins and minerals necessary for the regeneration of the lesion, as well as the consumption of protein to maintain our muscles. We could consume foods rich in omega-3s to modulate inflammation.
Supplements to help you
Finally, supplements can play an important role in improving recovery. And I will start where I ended the previous point with Omega-3 supplementation and at a dose of 2.5 g to achieve this anti-inflammatory effect. We can add any collagen supplements like collagen or joint collagen, or other chondroprotectors like glucosamine, chondroitin plus MSM.
By adding LCP supplements to detoxify our body, especially at the liver level, we are going to be out of work for more than a month, it may be inconsistent to make a meal plan with intermittent fasting (16-8) 3 days a week. In addition, if we choose this option, we will add multivitamins to make up for any possible deficiencies caused by previous strenuous training or a previous strict diet.
In any case, think that the injury is over, and when I don’t want to give you a grade, you’ll train, but don’t start until I unload you professionally and start a little. Besides, it would be interesting to get a period of sports rehabilitation. Strong encouragement and, most importantly, not to be offended.