Injuries aren’t fun. There is no way around it.

But injuries can occur as part of any training program, whether you’re an athlete just training to stay fit, or your an elite level athlete training for the Olympics. So what happens when you experience an injury?

Basically you are faced with a number of options:

• Continue to push through the pain and keep training
• Stop training all together
• Rest and just hope everything gets better
• Seek professional help and complete a rehab program to help you return to training

I know which option I would rather choose.

Obviously in a perfect world we want everyone to be healthy and moving to the best of their ability. However when an injury occurs as coaches and athletes we need to be prepared. Regardless on the severity of the injury with the use effective programming and hard work any athlete can return to training. Scaling and modifying workout can be helpful but sometimes an injury needs to specifically addressed through a rehab program.

Here are my 6 steps to dealing with an injury:

1. TALK TO YOUR COACHES

When an injury first occurs always notify your coach as soon as possible. Pushing through the pain and ignoring the injury can lead to further damage and an even longer rehab process. Remember your coaches are here to help you and assist you in anyway they can. Initially you will need to rest and avoid any aggravating movements before quickly moving onto the next step!

2. SEEK OUT PROFESSIONAL HELP

From here your coach should point you in the right direction and refer you to a physiotherapist or other specific health professional. This is where you can correctly diagnose the injury and work out a time frame for your return to training. A health professional will be able to give you further advice and work with your coach to work out the best way to begin your recovery process.

3. REHABILITATION

As an experienced coach who has worked with a range of injuries I know the importance of creating an extensive rehabilitation program. Rehab is the most important part of any recovery.

Proper rehab can mean the difference between 3 months recovery and 6 months recovery. Communication between you, your coach and your physio is vital as we can work together to keep track of your progress. This doesn’t mean just doing rehab once a week. This means committing to the program whether its accessory work, activation exercises or adding in a little bit extra mobility. The goal of any rehab program should be to restore your range of motion and then to build strength around the injured area.

4. STAY POSITIVE

Push those negative thoughts aside! Rehab means leaving your ego to the side and putting in the hard work. Returning back from injury isn’t always fun and you will most definitely experience both good and bad days. Remember you have a program designed for you and if you stay on track then you will continue to progress through your recovery. Make sure to stay involved with the community as they will always be there to push you and to remind you a good day is always around the corner!

5. LEARN FROM YOUR EXPERIENCE 

Some injuries can be an accident while others can be a lesson. Remember it can only take one bad rep to cause an injury. Take time to assess your own form and make sure you are moving correctly. At the end of the day your long-term health and well being should be your ultimate priority. Is that extra 10kg on the bar or 10 seconds faster in a workout really worth it? Being able to learn throughout the injury process is only going to minimize the risk of future injury while keeping you healthy and pain free!

6. GET BACK INTO THE CLASSES

Once you have the all clear from the physio and your coach then its time to get back into classes! This is where all the hard work becomes worth it. Ease your way back into the sessions and be proactive with your extra work. Don’t forgot to listen to your body and it will stay healthy in return!

Here at Crossfit Victoria we are lucky to have a specific membership and pathway to help you through your injury process. As part of the membership we work with outside health professionals to return you back to training when you are ready. The program will keep you as part of the class when possible whilst providing extra work specific to your injury. Get in contact with us if you ever need our help and remember you only have one body so make sure you look after it!

Coach Adam Earnshaw is a Level 2 CrossFit Coach

with a Degree in Exercise Science and a Masters in Strength and Conditioning.

He is the specialist for all things rehab at CrossFit Victoria.