How to Deal with Injuries

Injuries suck. There’s no way around that. Your training suffers, your mood suffers, and it seems like everything you have worked so hard for disappears in an instant. A serious enough injury might even mean you’re confined to light-duty while you work to come back from it. So how do you find any good in it and work to get back to your old self as soon as possible?


#1 – Change Your Mindset

An injury usually means that there are certain exercises/activities you won’t be able to do. Accept that for what it is. Instead of dwelling on it, look for the good that can come from it. Are there any non-physical things you’ve been putting off or have been too busy to focus on? Use this as your opportunity to bring them back to the forefront. Create the personal budget you’ve been putting off, focus on improving your cooking skills, get all of your tax paperwork in-line for the upcoming tax season. Change your mindset from being a helpless victim to on that seeks out opportunity based on the circumstances.


#2 – Expand Your Training

As I mentioned before, that injury probably means you aren’t going to be able to work out like usual. In many cases, that doesn’t mean your training has to fall of completely. If you have an upper body injury then you’re probably still able to do some amount of lower body training, and vise versa. Yes, you will have to cut down on the number of training sessions each week, but some is better than none.


#3 – Don’t Rush Things

You want to get back to your usual routine as quickly as possible, but trying to do too much too soon could mean prolonging the injury even more. Gradual progression is the key as you come back. You won’t be able to lift the same amount of weight as before, so don’t try it right out of the gates. Decrease the weight, drop your reps, and begin to increase them by no more than 10% each week. You’ll get back to where you were before, but remember that it’s not a race to get there.

Jon Griffith specializes in optimizing performance for firefighters, police, EMS, and military personnel. He is a personal trainer, strength & conditioning specialist, full-time firefighter, and former U.S. Army infantryman. Join the movement to ensure all emergency responders are physically and mentally prepared to face the challenges in their day brings by following Max Fortitude Fitness on Facebook.