Returning to form post injury can often be a slow and difficult process. Follow this step-by-step guide to beat the injury blues, and get you back into the swing of intensive physical activity.
Cricket legend and ‘Team Suncorp Bank’ leader Adam Gilchrist, knows all too well the frustrations of injury, having spent most of last year battling an ankle strain. Gilly has since implemented a step-by-step plan to overcome his injury, successfully recovering to take part in his very first marathon at GCAM for Cancer Council Queensland (CCQ).
In the lead up to the 41.2km race, Gilly has some tips for fellow runners on how to beat the injury blues, and keep them at bay during intensive physical activity.
1. Take it slow
Make sure you have the green light from your doctor before you return to training. Starting out with low resistance exercises like pool running, swimming, cycling and walking is a great way to maintain fitness while letting the body fully recover. Gradually intensify your training schedule with week by week distance progressions on your run.
2. Be patient
Rebuilding your fitness after injury can be frustrating, but it’s better to be safe than sorry! Assess your injury at regular intervals to ensure that you are not pushing your body too hard.
3. Back to basics
Core, strength, and flexibility training are good ways to reenergise your fitness routine when you are on the road to recovery. Getting back to basics allows you to work on the ‘body building blocks’, for better results when you return to racing form.
4. Mental training
Keeping a positive mindset is essential in recovery. Set goals and keep a diary of your progress so you can see how far you have come. Enlist family and friends to keep you motivated and offer encouraging words – and you’ll be off and racing before you know it!
5. Gilly says relax
Relaxation and meditation can play a big part in your overall health and wellbeing. Take time out to relax and visualise your racing goals for the future.
To support Gilly’s mission to help Cancer Council Queensland, donate to his fundraising page at https://gcam2015.everydayhero.com/au/adam-gilchrist