Training! Getting injured is one of the greatest fears of those who play sports or do a physical activity. Knowing how to return to the field not only help you have a better recovery, but also a faster recovery. There are some items to consider depending on the type of injury you have suffered. Usually, after suffering an injury a person lives a process consisting of five stages: denial, anger, negotiation, depression, acceptance, reorganization. Having professional support during this time, this will allow you to deal with the situation more responsibly.

If the injury was in the upper body, including a dislocated shoulder; It advised a recovery time of six to eight weeks. And of course, this time will increase if you need surgery. When you get back at the gym, should not ignore the weight and strength exercises, in contrast, you should gradually include them in your training.

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The first step is stretching your arms preparing them to lift objects. You can then use light weights and perform exercises on a gym ball to reinforce the upper body. Similarly, avoid lifting weights above your head, because increase the effort of the shoulder. In the coming weeks you can gradually increase the weight. Remember that any pain is an indication that you are doing the exercise the wrong way or you are using too much weigh. In that case is better that you don’t continue going to the gym and get professional help.

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On the other hand, if you love running and suffered a sprain or tendonitis, we recommend starting with recovery walks. These should be two to three times a week for a maximum of half hour. Cross training and the practice of other sports activities are also suggested. Swimming or cycling is one of the best ways to address the injury. So these days, spend more time warming up and stretching.

Keep in mind, to recover from an injury; it is essential to eat smart; because some foods will help you be what you once were. Zinc is essential for the healing of wounds and inflammation, can get from cocoa, watermelon, lamb, oysters, peanuts, mushrooms and spinach. Furthermore, vitamin A is responsible for bone repair and cell growth; you can find it in mango, carrot and sweet potatos.

Dr. Debra Wein, professor in the University of Massachusetts; says that when you injured your protein needs increase to 48 hours post-injury. Similarly, she advises in her report published on the web site http://www,altorendimiento.com/; the inclusion of some foods high in vitamin C, including: citrus fruits, tomatoes, strawberries and broccoli; since these help to the restitution of ligaments and tendons.

ALFA