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Returning from Injury. The Game Plan What is your injury? How serious is it? What put you in this position? Accident? Overuse? Rethink training regiment.

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Presentation on theme: "Returning from Injury. The Game Plan What is your injury? How serious is it? What put you in this position? Accident? Overuse? Rethink training regiment."— Presentation transcript:

1 Returning from Injury

2 The Game Plan What is your injury? How serious is it? What put you in this position? Accident? Overuse? Rethink training regiment Environment? Trail Vs Road

3 Coming Back Either completely shut yourself down or limit your running. Cross Training Building up- Patience Massaging and Stretching Muscle Recovery The Little Things

4 Cross Training Cross training will limit stress on injured muscles and will still keep you in shape. This will also make your transition back into running a lot easier. Cycling Aqua Jogging Swimming Cross Country Skiing Light Weights Elliptical Rowing Machine Stair Climber

5 Aqua Jogging Exercises you legs, trunk, arms, and puts positive stress on your cardiovascular system. Florida State-6 weeks training One group Aqua Jogged and the other Ran Water running group fully maintained aerobic fitness VO2 Max, Lactic Threshold, and Running Economy stayed the same. 2 mile, 5k times stayed the same Pete Pfitzinger Lab Report

6 Building Up- Patience Slowly incorporate running into your training schedule https://docs.google.com/a/my.canisius.edu/ spreadsheet/ccc?key=0AmTC3gvfFmAHdF h5U3h3R1pyOUZ2RGlReWs4OGhwOUE& pli=1#gid=0 https://docs.google.com/a/my.canisius.edu/ spreadsheet/ccc?key=0AmTC3gvfFmAHdF h5U3h3R1pyOUZ2RGlReWs4OGhwOUE& pli=1#gid=0

7 Patience Sometimes the fastest recovery, is the slowest. If you rush back into your sport, the more likely you will obtain a more serious injury than before. Realize that you can’t go back…So put in the time and fix it.

8 R.I.C.E. Rest- Give the troubled area a break, don’t keep putting stress on it Ice- Put Ice pack on leg for up to 20min, 3-6 times a day. This will reduce swelling by limiting blood flow to the injured area. Ice Bath. Compression- This will also help reduce the swelling. Use wraps or braces. Elevation- Keep the injured area above the heart to reduce swelling.

9 Massaging and Stretching A light massage will reduce scar tissues and will also help with healing the tissue. Stretching will help give you a range of motion and loosen up the injured muscles. Everything is connected. A foam roller, a massage stick, a massage ball, and a stretchy band are a few items that can help you loosen up muscles.

10 The Little Things Therapy Stretch Sleep Eat Healthy

11 BE SMART AND DON’T LET THIS HAPPEN TO YOU!!


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