Posted by Seminal Wellness Team on 2/4/2024 to
News
When we consider fitness and health, much of the focus is on maximizing performance, achieving. Let us not forget the ever-lurking adversary though: strain. As you pursue your best, and redefine your limits, you'll get hurt. Injury can't always be eluded; so, we need strategies for expediting healing and optimizing recovery. Below, we'll discuss keys to resilience, steps of recovery, factors that facilitate rehabilitation, how perspective expedites recovery, and the way injury should only lead you to your best.
Keys to Resilience
We know that injury is inevitable. The only impenetrable shield is your resilience. Resilience–the ability to withstand, or quickly recover from, challenging conditions–is not only important for getting you back in the game quickly; maximizing your resilience minimizes the damage of any injury. Maximizing your resilience also has psychological and emotional benefits including, building confidence–knowing you have the strength to get through anything–fortifying your self-esteem and self-concept–after all, you were able to weather that struggle–and increasing your "challenge reserve," or your ability to soldier through tough times, and come out better, not beaten. How can you maximize your resilience and power through injury? Here are several tips:
- 1. Recognize the extent of your injury, and treat it accordingly: Don't try to diminish or downplay what has happened, as this can make the damage persistent and exacerbate it. Begin treatment, launch an "attack," that addresses all dimensions and the full extent of your injury.
- 2. Diligently implement your recovery plan: Now that you know the extent of your injury and what is required to treat it, ensure that you dutifully implement your recovery or "action" plan. Treat your recovery like a job, with daily tasks that must be fulfilled. Don't skip any days and don't put yourself last. Yes, other duties will call; but, your health and wellbeing are paramount. Make the necessary changes in your schedule to place your recovery first, and establish the supports–including placing yourself in the right environment and surrounding yourself with the right people–that will help you do so. Prioritizing your recovery will expedite and optimize it, ensuring complete, successful recovery.
- Regularly evaluate your progress and healing: Frequently measure how well you're doing. Are you making some progress each day? Are you hitting the milestones? Are you recovering within the prescribed timelines? Even if you answer no to at least one of these questions, don't get disappointed. Reach out and determine, with your team, what needs to change to make satisfactory progress. And, don't hesitate to do your own research in finding effective treatments. The solution may lie in a method, food, or mineral that's unexpected. Ensure you have medical professionals or trusted practitioners available for objective evaluation and perspective, along with your self-assessments.
Never doubt that you can overcome this: Even when you're in the throes of pain or you're forced to sit it out for a while, never think that you can't get back. People have overcome the odds numerous times. You can be one of them. Confidence in your strength, and the appropriate techniques–through exercise, diet, and treatment or rehabilitation–will get you where you need to be.- 5. Strategize and ready yourself for the next challenge: Just as you don't want to be consumed with doubt regarding your ability to bounce back, you don't want to wallow in the past, brooding over the injury and any consequent setbacks. You need to stay firmly in the present, glancing at the future, and preparing for the even bigger challenges yet to come. Maybe you need to work more on your strength and flexibility. Perhaps, you need to increase your endurance, and the ability to go longer. Addressing these issues both help prevent further injury and prepare you for even greater obstacles ahead, allowing you to minimize adverse impacts later. Additionally, this approach ensures that setbacks, like injuries, end in moments of triumph rather than trials of despair.
Before we can maximize our resilience though, we need to successfully complete the four stages of recovery. We'll briefly discuss those next.
Steps of Recovery
All recovery journeys are different (depending on the type and severity of your injury, your baseline level of fitness, and the availability of resources to aid in your recovery); but, all recoveries require undergoing, and managing, these four stages: 1) bleeding; 2) inflammation; 3) proliferation; and 4) remodeling. Bleeding can last up to 24 hours–depending on the extent of tissue damage, structures and vasculature that may have been impacted, as well as the quality of care–with this stage setting the foundation for overall recovery. Minimizing bleeding and appropriately treating wounds will quicken recovery and lessen overall damage. Of course, in the event of serious injury, or the potential for serious injury, immediately seek medical attention. Inflammation is the next stage, typified by bruising, swelling, and limited, or lost, function at the site of injury. Inflammation may also come with increased temperature or fever. This second stage has two phases, protection–during which blood rushes to the site (hence the redness and swelling that accompany injury), activating pain and prompting phagocytosis, the process during which white blood cells combat germs to prevent infection and hinder movement toward forestalling further injury–and early repair, which sets the stage for the production of new cells and restoration of the injury site. This restoration stage is known as proliferation. During proliferation–commonly beginning 24 to 48 hours after the initial injury, and lasting up to 3 weeks, once the majority of scar tissue is formed–"blast" cells inundate the injury site, converting the fibrin (an insoluble protein that serves as a primary component of blood clotting and is generated in the event of bleeding) matrix to a systematic unit that initiates the generation of new cells and tissues, to replace the damaged ones. In the proliferation phase, new blood cells will also form, further bolstering the healing process. Studies indicate that the rate and effectiveness of the proliferation stage are mediated by diet, exercise, and levels of psychological stress. Finally, there is the remodeling stage, in which the cells and tissues produced during proliferation are refined into mature, specialized cells that restore movement and functionality at the injured site. Remodeling can take months or even years, depending on the severity of injury and the type of tissue impacted by the injury. Physical therapy and nutritional supplementation are just two factors that may affect the rate and eventual outcomes of tissue repair, the overall remodeling process. (Biddell, 2023)
Factors that Facilitate Rehabilitation
We just learned that several factors influence the recovery and rehabilitation process, namely exercise, diet, and state of mind or mental wellbeing. How can you adjust these "inputs" to maximize your recovery? Anti-inflammatory foods like blueberries, raspberries, blackberries, avocados, and peppers form the foundation for recovery (Bogert, 2023). High-protein, whole foods like mushrooms, artichokes, beans, quinoa, tuna, poultry, and other lean meats also facilitate recovery (Ward, 2022). Plus, zinc, omega-3 (contained in nuts and oily fish), vitamin D, and magnesium aid recovery. Low-impact exercises–including stretching, ambulating on stairs or escalators, balancing exercises, lateral band walks, calf stretches, mini-squats, and lateral raises–that enable your body to rehabilitate without overexertion allow even, consistent healing (Amory Urgent Care, 2024; Huizen, 2023; Mahaffey, 2018). Level of fitness at injury onset, also impacts recovery time and quality; so, maintaining your fitness, and daily activity–pre- and post-workout–are crucial (Putukian et al., 2021; Zambon, 2021). Active recovery is working muscles after exercise, such as jogging or swimming (Zambon, 2021). Walking, cycling, yoga, and self-massage–including myofascial release with a foam roller–have proven beneficial (Zambon, 2021). In a 2017 study, researchers determined that 10 minutes of active recovery, at 50 to 60% of the athlete's effort, contributed to building strength, flexibility, and resilience (Mota et al., 2017). Getting deep, restful sleep daily has been shown to enhance recovery outcomes (Chennaoui et al., 2021; De Sousa Nogueira Freitas et al., 2020; Markovic et al.,2021). Keeping a positive frame of mind, staying optimistic, and managing stress have also been proven to help healing and injury recovery (Schemitsch & Nauth, 2020; Zheng et al., 2020). Avoid processed, high-fat foods and minimize, alcohol consumption to prevent interference with cell production and tissue repair (Rosa et al., 2017). And, eliminate refined sugar (Ward, 2022). To be at your best, you must do your best.
Perspective Expedites Recovery
As mentioned, state of mind, perspective, plays an instrumental role in recovery. Symptoms of depression, pessimistic thinking, and PTSD are directly correlated with negative outcomes following treatment for traumatic injuries (Schemitsch & Nauth, 2020). In fact, up to 56% of patients suffering from orthopedic trauma exhibit signs of depression (Schemitsch & Nauth, 2020). Conversely, pre-surgery optimism was shown to have an indirect, but still significant, positive effect on perceived knee function a year after surgery; a substantially positive, albeit indirect, effect, according to practitioner appraisal, on knee function a month after surgery; and, a positively influential effect on rehabilitation adherence six months after surgery in a 2020 study (Williams et al., 2020). Essentially, having the right mindset is among the best treatments. Believe–better yet, know–that you'll get better. And, every time you remember your injury, shift your focus to how you can be stronger, and better, than you were before. Visualize how you'll be at recovery and anticipate what will happen–how it'll be better–after you've recovered. Let this vision motivate you, push you forward, even during the hardest times. Let Injury Lead You to Your Best
We see that injury can really be the entrance to renewal. In recovery, you learned lessons about what you could do and discovered a strength, a reserve, you didn't know you had. Reflect upon, and always remember, these insights because they'll guide you through the next, and even greater, challenge. Stowe these hard-won mementos, the treasures of trial, and wear these sterling scars proudly, as it'll help others who are treading the same path, or soon will. How can you pass these lessons on, and pay it forward? Serve as support for others, and mentor them through their pain. Pain should never be in vain; let it always be the first step toward your strongest self. Forget about getting back to 100%; you're well on your way to surpassing it.
References
Amory Urgent Care. (2024). 7 exercises to do while recovering from injuries. https://amoryurgentcare.com/7-exercises-to-do-while-recovering-from-injuries/
Biddell, S. (2023). The 4 stages of healing. https://www.chipperfieldphysio.ca/blog-1/the-4-stages-of-healing
Bogert, M. (2023). Nutrition for injuries: How eating healthy helps recovery. https://foothillsrehab.com/blog/nutrition-for-injury-recovery/
Chennaoui, M., Vanneau, T., Trignol, A., Arnal, P., Gomez-Merino, D., Baudot, C., Perez, J., Pochettino, S., Eirale, C., & Chalabi, H. (2021). How does sleep help recovery from exercise-injury muscle injuries? Journal of Science and Medicine in Sport, 24(10), 982-987. https://doi.org/10.1016/j.jsams.2021.05.007
De Sousa Nogueira Freitas, L., Rodrigues da Silva, F., De Araújo Andrade, H., Guerreiro, R.H., Paulo, F.V., Túlio de Mello, M., & Silva, A. (2020). Sleep debt induces skeletal muscle injuries in athletes: A promising hypothesis. Medical Hypotheses, 142(September 2020), 109836. https://doi.org/10.1016/j.mehy.2020.109836
Huizen, J. (2023). Exercises for stroke recovery: A guide. https://www.medicalnewstoday.com/articles/exercise-for-stroke-patients
Mahaffey, K. (2018). Active recovery workout: What to do on your rest day. https://blog.nasm.org/active-recovery
Markovic, S.J., Fitzgerald, M., Peiffer, J.J., Scott, B.R., Rainey-Smith, S.R., Sohrabi, H.R., & Brown, B.M. (2021). The impact of exercise, sleep, and diet on neurocognitive recovery from mild traumatic brain injury in older adults: A narrative review. Ageing Research Reviews, 68(July 2021), 101322. https://doi.org/10.1016/j.arr.2021.101322
Mota, M.R., Dantas, R.A.E., Oliveira-Silva, I., Sales, M.M., Da Costa Sotero, R., Venâncio, P.E.M., Júnior, J.T., Chaves, S.N., & Dinato de Lima, F. (2017). Effect of self-paced active recovery and passive recovery on blood lactate removal following a 200 m freestyle swimming trial. Open Access Journal of Sports Medicine, 8(2017), 155-160. https://doi.org/10.2147%2FOAJSM.S127948
Putukian, M., Riegler, K., Amalfe, S., Bruce, J., & Echemendia, R. (2021). Preinjury and postinjury factors that predict sports-related concussion and clinical recovery time. Clinical Journal of Sport Medicine, 31(1), 15-22. doi: 10.1097/JSM.0000000000000705
Rosa, D.F., Sarandy, M.M., Novaes, R.D., Pinto da Matta, S.L., & Gon?alves, R.V. (2017) Effect of a high-fat diet and alcohol on cutaneous repair: A systematic review of murine experimental models. https://doi.org/10.1371%2Fjournal.pone.0176240
Schemitsch, C. & Nauth, A. (2020). Psychological factors and recovery from trauma. Injury, 51(Supplement 2), S64-S66. https://doi.org/10.1016/j.injury.2019.10.081
Ward, S. (2022). Recover from injury faster with these healing foods. https://www.nuffieldhealth.com/article/recover-from-injury-faster-with-these-healing-foods
Williams, T., Evans, L., Robertson, A., Hardy, L., Roy, S., Lewis, D., & Glendinning, F. (2020). The role of optimism and psychosocial factors in athletes' recovery from ACL injury: A longitudinal study. Frontiers in Sport and Active Living, 2. https://doi.org/10.3389/fspor.2020.00116
Zambon, V. (2021). What to know about active recovery. https://www.medicalnewstoday.com/articles/active-recovery
Zheng, M.X., Masters-Waage, T.C., Yao, J., Lu, Y., Tan, N., & Narayanan, J. (2020). Stay mindful and carry on: Mindfulness neutralizes COVID-19 stressors on work engagement via sleep duration. Frontiers in Psychology, 11. https://doi.org/10.3389/fpsyg.2020.610156
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2 Comments
Preston Anheusen
Date
2/5/2024
I know stretching helps to keep you in shape. What's the best way to do it?
Seminal Wellness Team
Date
2/5/2024
Thanks for the excellent question Preston. Static stretching--stretching without movement in a supine (flat) or vertical position--is among the best stretches, regardless of existing fitness level or even if you've suffered an injury. The key is holding your stretch in a challenging position, one in which you feel a slight pull--for instance a leg extension or knee flexion--between 30 seconds and a minute. Static stretching can be performed at any time, but is best during a cool-down routine, or active recovery, as was discussed above, post-workout. Dynamic stretching or warm-ups--such as a light jog, lunges, or high kicks--are sport-specific, targeted exercises, that are optimal for improving your circulation or immediately before a high-stakes event or activity. Passive stretching entails being in a relaxed position with an external force, manual or mechanical, applying the range of motion. Towels, bands, gravity, or another person are examples of the external forces. Passive stretching is best post-workout and when experiencing muscle tightness. Finally, there's PNF (proprioceptive neuromuscular facilitation) stretching, which involves a partner actively stretching through some sequence of alternately relaxing and contracting both agonist muscles--muscles that contract while others relax--and antagonist muscles--muscles that oppose the actions of another. Biceps and triceps in arms and hamstrings and quadriceps in legs are examples of agonist-antagonist pairs. It may help to engage in five to 10 minutes of light exercise before stretching, especially if you're experiencing tightness, as, yes, even stretching can lead to injury if your body isn't ready.Tai chi, pilates, yoga, and gentle movements will help raise your flexibility. Calf stretches, hamstring stretches, and hip flexor stretches are just three that will improve your flexibility and overall mobility. Please feel free to get in touch regarding details on performing specific stretches. Thanks again for your excellent question.
Greta Sjorgen
Date
2/8/2024
What's the best way to gauge your progress after an injury?
Seminal Wellness Team
Date
2/8/2024
That's a great question Great. Check how you're feeling. Is the pain lessening? Am I able to walk longer or further? Does the wound appear to be healing, is new skin covering the cut or scrape? These are the kinds of questions you can ask yourself; but, you also need objective measures. Particularly for serious injuries that may require physical therapy or long-term medication, see your medical provider monthly or once every few months, and undergo tests. You'll also notice psychological changes too. Am I willing to run farther? Do I want to go back on hikes? When you're feeling excited about adventures and want to tackle challenges again, you're likely making strong progress and a solid recovery. These are just a few ways you can measure it. Thanks for the question.
