Accumulating injuries is the price we pay for the thrill of not having sat around on our asses. – Mark Rippetoe
If you train at any level of relevant intensity and volume, for any serious amount of time,you will at some point, experience some type of “minor injury” (by “minor injury” I mean generally a slight sprain and sometimes possibly strain) in a particular joint or muscle group. It’s just the nature of the beast. These “tweaks” (as we sometimes call them) however, do not need to be frequent nor, when they happen, do they need to drastically effect your current training regimen. It is nothing more than our body acknowledging that we are doing something wrong (i.e. faulty movement pattern) or just simply too much volume without sufficient recovery. Either way we are being sent a message that should tell us we need to re-evaluate a few things. THE MOST INEFFECTIVE APPROACH TO A “TWEAK” IS TO DO NOTHING! Movement is essential to an effective recovery of the tissue. Watch this for some DEEPER insight. If you experience this issue the first thing to do is let us know what happened and then we can figure out a simplistic rehab program. In my years of Strength and Conditioning and Rehab I find the simplest approach is to mobilize the hell out of the entire area and focus on the joints above and below the injured tissue at the same time learning movements that will strengthen the tissue by using progressive overload (starting with the no weight and slowly adding weight) via proper movement patterns. This approach will be far more effective and recovery will be that much quicker than just resting and immobilizing the tissue.
THE KEY IS TO ADDRESS THE ISSUE EARLY ON, CREATE AN EFFECTIVE PLAN AND ONCE RECOVERED, TO CONTINUE TO DO THE MOBILITY WORK AND TRAINING TO SUSTAIN THE IMPROVED TISSUE.
* WE MUST BE JUST AS AGGRESSIVE WITH OUR RECOVERY AND MOBILITY WORK AS WE ARE WITH OUR TRAINING!
Other helpful tips:
Supplement Fish Oil daily
Proper Hydration (not just beer and coffee……..unfortunately)
Anti-Inflammatory Diet aka Paleo (basically limiting our Omega-6 intake and increasing our Omega-3 intake – Google it)
Apply compression on the effected area when possible
See, even baby Gorillas know how to take care of themselves: