Fit Villains: Selfish, Shameless, Sassy, Fitness.

Hey there,

Awww, lol. Injuries suck, I know.

Anyone who’s caught the fitness ‘bug’ knows that a few weeks off routine can feel like torture (I cried a little from frustration last time I was seriously injured). The good news is that the time off can mean discovering new recipes, hooking up with friends you haven’t seen in awhile, and plenty of ‘me’ time. It can also mean a boost in results (if that’s what you’re looking for) when you come back. The bad news is that you may have to wait awhile until things get back to normal. In the grand scheme of life, a few weeks (even months) can FEEL like forever, but it’s not. You’ll barely remember it down the road, I promise. Your first responsibility is TO your body, and right now it needs you to take it easy while it heals.

Basic Injury Guidelines While You’re Healing Require…

1. Listening to your body. Any tweak, twinge or ‘weird’ feeling is a sign you should stop what you’re doing or modify it. There’s a difference between soreness (which can be worked through) and pain (which shouldn’t be). Even if you’re exploring other fitness options while your knee takes a break, make sure they support your healing and don’t hinder it.

2. Not aggravating the affected area. No pain, no gain does NOT apply to injuries. Wait until you’re confident you’re healed before starting back in slowly. That means gradually building up to a run, even if you feel like you’re holding yourself back. Many injured runners rush in too soon, or rush back in too hard. The likelihood of re-injury is significantly lower if you take your time. Going slow also allows you to spot tweaks and twinges that are important signs you should stay off your feet.

3. Resting, icing/heating, and seeing a doctor/physiotherapist if the pain gets worse over time. It’s one thing for it to get better, it’s another for it to go away. If you’re still experiencing pain in the area after taking a long break, even minimally, get it checked a.s.a.p.

In the meantime, do your best to stay positive and work on other areas of health! Paying attention to your eating habits is extra important when we’re not moving as much (your body doesn’t need the extra fuel from before AND many people who are injured tend to eat more as a means to cope). You can scout new recipes online, learn about a food you’ve always wanted to try, become a smoothie making-superstar etc.

You also get the opportunity to explore different kinds of fitness: upper body & core (as you mentioned), lying back exercises etc. Just be sure to always play it safe & stay off the knee (or moves that bother it). The couch is a great workout tool which can add support (tricep dips, pushups, v-crunches, supported lying leg lifts, resistance band arm curls, lifts & presses etc.).

My biggest piece of advice? Stay busy. It’s easy to fall into a funk when we’re injured. Get some books, re-organize your closets, watch movies, hang with friends. Try to keep the same schedule, just modify the activity. If you used to run in the morning, meditate or stretch instead. Where you used to do yoga, do some core work & upper body exercises. Keeping up the routine while you’re injured will make it easier to get your inner bad ass back when you start.

Hope this helps! Rest up & take care of that knee!

xo