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	By Craig Ballantyne Owner CB Athletics As athletes, weightlifters, and fitness enthusiasts, we often spend time planning our workouts, recovery, and nutrition. Some of us even get very scientific about it, and even more of us strive to make a career out of it! However why is it that some people still won?t back off from an injury even when their athletic experience and common sense tell them to do so? I recently attempted to come to terms with one long-term (6+years) injury and a second recent yet very nagging injury. That was over 4 weeks ago but this week I am finally feeling a difference thanks to a plan of common sense in combination with proper training methodologies. Perhaps my rehabilitation experience can benefit you or an athlete you know. Step #1: Use common sense. If it hurts, don?t do it. If it hurts the next day, don?t do it. Do not train through the pain. Step #2: Take the time off. Substitute a new activity. Step #3: React to discomfort, avoid pain, etc. Anytime you feel a ?twinge? stop your set. If there is an uncomfortable feeling after a set, respect that feeling. Do NOT do another set just because you have it scheduled in for that day. Deal with the source of discomfort rather than further aggravating. Injuries do not just go away with ignorance. Step #4: Plan and implement a thorough and specific warm-up for your injury. Warm-ups should not be generalized and the same for everyone. All athletes have a different trouble-spot. It is very important to address the weak or injured area with the proper warm-up. Do light movements as this will lubricate the joint, promote blood flow to the muscles of the area, increase nerve impulse conduction, and mentally prepare you to train that area without hesitation. Your warm-up may take 15 minutes, it may take 25 minutes, but always be conservative. Even if it only allows you to get in two working sets, this is better than 4 working sets with an unprepared body. Warm-up through a full range of motion for the joint and perform light stretches to assist the elasticity of the tissues. Step #5: Injury rehabilitation is not a 30 minute workout 3 times per week. It is a 24 hour, 7 day per week physical and mental awareness. If you have to adjust your work station, do so. If you have to adjust your sleeping position, do so. Stretch the injured area at regular intervals during the day after some light movements. By keeping the rehabilitation as an active process you can reduce your warm-up time before the workout and will have more time to perform strengthening for the area. The constant attention may also promote better recovery. Step #6: In order for some individuals to take time-off to rest the injury but also to prevent stress from a workout layoff, you should incorporate some form of cross-training. It can simply be an activity that you do not usually do and that does not aggravate the injury. Even a long walk is mentally and physically helpful in rehabilitation. Step #7: Always be conscious of your injury. This is basically a summary phrase for the previous 6 steps, but it reiterates the point quite well. Modify your life for a few weeks to get over the injury. This will build injury-preventing habits that will help you in the future. Best of luck beating the injury bug. © 2000 CBAthletics.com. All Rights Reserved.
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