I’ve fallen and I can’t get up – dealing with an injury

By Earyel Bowleg

Injuries – they happen to the best of us. But there are some injuries where women are more prone to face than men.

Females get concussions at higher rates than men, with women playing basketball, lacrosse, and soccer at highest risk. They often have more severe signs and symptoms, and recover less quickly than their male counterparts.

Women also experience shoulder injuries more often than men. Compared with men, they have less upper body strength, weaker rotator cuff and periscapular muscles, and looser supporting tissues. This creates shoulder instability.

Here are some tips for training with an injury:

1. Craft a New Training Plan

Have a new training routine to help work around the pain. However, if you are playing a sport that heavily involves that injured body part, then there may be no way of working around it.

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  • Recommendations depending on your injury:

Knees: try kettle bell swings or box drills  

Elbows: focus on lower body work such as barbell squats, lunges, and sprinting

Ankles: focus on upper body movements and use seated versions of movements such as rows and overhead presses

Shoulders and Joint: these are the most unpredictable types of injuries when it comes to training options. Start slow and light, but back off the second you feel any pain.

2. Improve Nutrition

A good diet can help to dramatically accelerate the healing process. Healing is largely dependent on blood supply, and the stronger the blood supply, the faster you can heal because blood supplies the injured area with important oxygen and nutrients.

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Important nutrients that aid recovery:

  • Multivitamin: Very important. Helps prevent vitamin and mineral deficiencies. Aids tissue repair.
  • Zinc: Important in tissue repair.
  • Vitamin C with Bioflavonoids: An important antioxidant which helps tissue repair and growth.
  • Manganese: Strengthens wounded tendons and ligaments.
  • BCAA (branch chain amino acids): Help promote the healing of muscle tissue, bones, and skin.
  • EFA’s (essential fatty acids): Speed up recovery and promotes cellular health.
  • Vitamin B Complex: Helps reduce injury related stress.
  • Calcium: Helps repair connective tissue.

3. If It Hurts, Stop

It’s not worth it. You will be slowing down the recovery process and create another injury. You may even cause permanent damage and ruin your chances of ever returning to your sport. Listen to your body and rest when you need to. If the pain worsens, see a doctor to examine the injury.    

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