Getting back from illness or injury

As anyone who has been associated with sport for any length of time knows; illness, injury or otherwise getting off track can have significant impact on performance and progress. These things are more likely to strike at times of change, when things are a bit less predictable either due to external factors such as the weather or more controlled factors such as changes in training emphasis.

This time of year is very much a time of change, the weather is changing, there is less daylight in the evenings (in the Northern Hemisphere) so the types of training that are easily available in the summer months are more restricted. It is the time of year when colds and flu start to strike and also a time of year that it is easy to pick up an injury as training and racing surfaces change, racing is different and often there is a change in the emphasis of training sessions.

Care is needed to avoid illness and/or injury, maintaining a routine, getting plenty of sleep and eating well are a good start. Make changes in training gradual and don’t just jump into a new phase of training, no matter how enthusiastic you may be as you think about new and exciting targets. Being unable to do the sport you love can be deeply frustrating and upsetting. This can lead to rash decisions about training which sadly all too often results in further injury and/or illness.

If you do get injured or ill it is important not to fight it. Accept that you will have to make some changes and take the necessary time to get back to full fitness.

Although slightly out of the original context, the acronym AMP from Steve Peters’ book The Chimp Paradox seems appropriate and is very similar to the approach described by Scott Jurek in his book Eat and Run.

AMP stands for:

  • Accept - accept things have not gone to plan; this may take a bit of time;
  • Move on - when ready;
  • Plan - having no plan will at best slow recovery and at worst lead to numerous relapses and chronic injury or fatigue that may take months or years to recover from.

Accepting you need to take a step back and re-plan things can be seen as a positive step to getting to where you want to be. If something hasn’t worked or there is an unforeseen problem the sooner you work out what to do to overcome it the better and the quicker you will be back on track to doing the things you need to do.

Planning is important for two main reasons:

  • to avoid a recurrence of the problem by identifying the cause and modifying things accordingly. The adage, if you keep doing the same thing you will get the same result is very true and poignant here;
  • if you have had more than a couple of weeks off training, you will need to take account of reduced fitness levels and build back up. Jumping straight in where you left off is a recipe for disaster and further setback.

Pay particular emphasis to accepting current fitness levels. It is no good basing things on previous training phases, just because 20 hours of training per week was right in the past doesn’t mean it is right after a period of illness or injury.

This is crucially important and it is worth taking some time to think about current fitness levels and available time and energy. This is perhaps the most common reason for failure, injury and illness in more experienced athletes trying to regain the performance levels of previous times without taking the time to build and plan properly. In this respect it is good to get an objective and non-judgmental helper, or better still to employ the services of a coach who can knowledgeably assess your fitness level and get you back on track with a solid plan for success. I personally find it rewarding to work with committed athletes who are struggling to get back from injury/illness and I have had the pleasure of seeing clients return to their original fitness and beyond. You can also find more detailed ideas about planning in my ebook chapters.

If you are injured then think around the problem and look to what you can do. You may not enjoy cross training or the gym but there are many options that you could probably adopt to maintain or even build fitness in ways that don’t aggravate your injury. Also consider remedial and preventative exercises that will help avoid recurrence of the problem as well as ensuring your new plan avoids as much as possible the cause of your injury.

In the return to full fitness things change quickly and progress is sometime fast but also there may be setbacks that must also be accepted.

If things go wrong, don’t give up, take a step back and rethink things again. There is almost always a solution and the benefits of being fit and enjoying sports are worth the often considerable effort involved in overcoming obstacles no matter how big.

I speak from personal experience in saying how amazing it feels to be able to take part once again in a sport which I had considered giving up altogether due to injury. It is wonderful to be able to help and see others get back on track and achieve successes they had never dreamed possible after so much frustration.

Have fun and please let me know what you think.

John

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