So how do you recover from sore muscles, pains or stiff joints if you are an athlete? There are lots of quick remedy methods that are designed to help fast track your recuperation from injury, particularly if it is a serious injury. Working out is an essential part of the life of an athlete, and you are required to push yourself to the limit to unlock your true potential, but there are sometimes the body breaks down due to the intense pressure that athletes are under to perform at the highest possible level and to exceed their comfort levels in order to achieve something great.
Sports therapists always say listen to your body, it is the best judge of how much stress and pain it can handle, but listening to the body is extremely confusing, since no one really knows how to distinguish the difference between pain and discomfort? Athletes today are expected to perform at their optimum levels everyday of the week, since they are paid to do that. Most people don’t even sympathize with the difficult training and rigors an athlete has to go through in order to condition their body to perform at their maximum. You train in order to achieve maximum efficiency and reaching the highest limit of your physical prowess.
There are certain signals that you can read in order to find out when your body is past its limit, and when it is really hurting. You can easily use the following quick remedies to ensure that you are on the fast track to recuperation when you are injured or about to suffer an injury.
Body Signals During Training
Use the Pain Rating Scale
The University of Heidelberg recently published a study that revealed that athletes today possess an extremely high level of tolerance for pain, which is significantly more than the level of an average person. The theory states that this is because the body releases a higher count of endorphins when the athletes are pushing their body during their high intensity work outs. This numbs the pain receptors in the body and actually confuses them to determine the extent of the pain during the workout.
Rehab programs today assess the seriousness of an injury by learning the extent of the pain and the intensity of the pain in the body. It is called the pain rating scale, and you can use your own scale in order to determine how much pain you are feeling and how serious the pain actually is. The scale should be rated from 0 – 10 with 10 obviously being the highest level of pain and 0 being no pain at all. The BORG Rating of Perceived Exertion (RPE) states that the average pain rating of an athlete during any workout, should never go above 7, since the pain level at that number could mean serious damage to your body.
Identify the Type of Pain
In order to manage the pain you will first have to get to the root of the source of the pain, which can be distinguished by identifying between the 2 main types of pain you are likely to experience.
This is also commonly known as the cause and effect pain. The pain you are likely to experience is generally sharp and is associated with trauma, an event or any other serious injury. The main is quite easily managed and can be treated and diagnosed with no problem. An example of acute pain would be the pain you feel when you sprain your ankle.
This is one of the toughest experiences of pain you are ever going to encounter in your life, and the pain you are likely to experience is going to be very hard. The diagnoses of the pain is very difficult to predict and the recuperation process is slow and lengthy, not to mention extremely hard. Athletes often suffer chronic pain when they don’t recuperate fully and exaggerate an existing injury, or suffer a biomechanical abnormality in their body during training.
Diversify Your Workouts
One of the best ways to prevent yourself from getting injured or to fast track your recuperation process is by diversifying your workouts. Forget the theory surrounding, train harder to become better. New scientific evidence has suggested that athletes are much less likely to suffer injuries and can recuperate much faster if they diversify their workouts and play multiple sports.
Body Signals During Rehab
Let us understand one thing here, it is extremely difficult to tell an athlete not to push themselves every time during training, since that will kill their motivation and they will never be able to condition their bodies properly. However, athletes will invariably fall prone to injuries over the course of their careers and then find themselves in rehab. Once you do get into rehab though, it is extremely important that you listen to the pain in your body and manage it accordingly.
Do Your Homework
When you get into rehab your therapist will you give you homework in order to determine whether the diagnosis is right and how you are coping with the regimen? You will have to be serious about doing your homework if you want to fast track your recuperation and get out of rehab. The homework is generally some stretching and light exercises and if you work at them diligently then you could really speed up your rehabilitation process. It is important to stay in touch with your therapist and to always report feelings of discomfort or pain to them.
One of the best ways to speed up your rehabilitation is by practicing breathing. This may sound bizarre but a research conducted by the University of Arizona revealed that meditative breathing can help fast track recuperation.
Always Stay Active
Never feel sorry for yourself and try to stay active and motivated during your rehab period. You should keep your body in shape and don’t fall into a rut if you really want to fast track your recuperation process. Ask your therapist for some exercises and light training you can do, which does not affect your rehab in any way.