Throughout our lives there are very few who can hold their hand up and say they have not met some sort of adversity in their day to day training. Unfortunately on the journey we occasionally pick up injuries, knocks and niggles. Some are more serious than others.
Throughout my sporting career I have had numerous injuries from soft tissue injuries (hamstring / calf / hip-flexor / quad), back issues, tendon issues and some sprains, dislocations and breaks. You might look at these injuries and think there's something drastically wrong with this guy!!!! For me I love playing and training at the highest level and challenging myself physically and mentally. Injury unfortunately at times is a part of that process whether it be bad luck/contact or over-loading issues but I'm happy to put myself through it to see the best version of myself come through the other side and do what I love. I’m sure you're in the same boat.
Below I’m going to outline some thoughts and tips that have served me well when it comes to injuries.
1 - GOOGLE is not a self-diagnosing tool...Too often I hear of athletes or some clients self-diagnosing an issue they might have picked up throughout their day-to-day training. Our mind craves having clarity. Anything less than being assessed by a chartered physiotherapist is creating uncertainty or self-doubt. Find someone who works for you, who you trust and follow the process methodically so you can return to your sport or training in a safe manner.
2 - The THOUGHT PROCESS.....Getting injured absolutely sucks. Not only do you have a physical limitation when it comes to injury but a mental limitation too. Doubt creeps in and a build-up of frustration too. When will I be able to go back training? When I do will the injury hold up? Will I be as good as I was before the injury? These are all very normal thoughts to have. The key is to break each part of your rehab into stages. Set targets and goals with your physio or S&C coach weekly and chase after those goals with intent.
3 - A DIARY...I have used a diary since day one. They are a cheap under-utilised tool to continually track progress. Typically when injury occurs it can be down to a number of factors from over training volume, fatigue, poor sleep and day-to-day stress. Each day in your diary record some of the following so you can look back on the data and see what works best for you when your performances are at their best
-Sleep duration.
-Mood - (1 being no energy / flat, 10 feeling brilliant can't wait to train)
-Weights lifted to show progress or drop offs in strength
-RPE - Rate each session in terms of perceived exertion & difficulty
4 - The OBSTACLE is the path - I have never achieved anything in my life where it was an easy path to succeeding . Whether that be a new job, getting injured or hitting your training goals you will always meet obstacles. How we deal with them is the key. Climb over them, go around them but don't let them be the barrier to you achieving what you have set out for you. If you're a 10km runner, a Rugby player, GAA player or gym goer who's currently injured, look to other areas to develop yourself. Increase your strength by isolating the injured area, learn more about your sport and what's worked for others or tap into other areas of development.
Above all else know that when it comes to injuries you will have good days and bad days throughout your return but there will be better days ahead. Stick to your recovery plan, be as positive as you've ever been and see it as an opportunity to develop and grow into a better athlete.