Getting Back In the Saddle

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Posted by Mary-ann Cerruti on Mar 8, 2009 - 3:53:17 AM


Getting Back In The Saddle: Fitness After Injury Or Illness…


It’s that time of year when lots of bugs are flying around the air such as cold, flu and all sorts of other horrid air-borne entities that make their way into our bodies and can leave us feeling low and run down. Equally, injury is common in the winter months; daylight is shorter, so the body tires earlier in the day than in the summertime, so as a result when we exercise or do any physical activity, our muscles can take longer to warm up, leaving us more prone to injury.




So how do you get back to fighting-fit after such a low?

The key is to build up your fitness and strength gradually.

Focus on improving your diet, get plenty of fresh air, steady exercise and sunshine wherever possible, and, most importantly, listen to your body. An injury or illness brings high levels of stress both mentally and physically and in the recovery period the body is at its most vulnerable. The blood stream is full of toxins that the body will be trying to get rid of, so keep water levels up to make sure fluids can flow freely around the blood vessels. Drinking plenty of water also ensures that all the vital minerals and nutrients can reach the necessary body parts; thus, allowing healthy function of the various organs and muscle groups.

The immune system will need to be brought back up to its former strength, so drink lots of fresh orange juice, cranberry juice and vegetable based juices to pack the body with vitamin C, D, E and the B vitamins. Vitamin B6 is of particular importance for the maintenance and development of a healthy immune system to fight against not only infection but also prevent cancer. It is heavily involved in the metabolism of protein along with the function of enzymes thus aiding heavily in the building and repair of muscle fibers. A diet rich in oily fish will provide this along with many other nutrients to bring the body back to health.

Sunshine is a natural source of the essential vitamin D, so taking steady walks or light jogs outdoors is a great way to increase fitness levels gradually whilst exposing the lungs to fresh clean air. Where possible avoid running on roads or hard surfaces that can cause jarring and further injury, particularly to the knees and joints. Beaches are a fantastic surface and give a great all-over workout, but be careful not to over strain when running in deeper sand. Gentle low impact exercise is best, such as cycling, while yoga is also a particularly good way of bringing back suppleness and flexibility to the joints and for relaxing the body and mind.

If you have undergone a particularly bad injury such as a strain or tear to the ligaments or tendons, then it is important you consult a good physiotherapist and/or sports massage therapist who will help you back on the road to recovery. Deep tissue and remedial massage will loosen the joints and relax the muscles, allowing the blood to move freely around the body whilst soothing any pain or discomfort. Injuries can take many months and often years to repair, so be prepared to put the hard work into your recovery plan at an early stage and avoid any short cuts—this will help to lessen the chances of any related problems reoccurring in the future. Consult your doctor before undertaking any strenuous exercise or diet plans and remember: build up gradually.

Slow is the way to go to ensure you will be back in the saddle and fighting-fit in no time!
For more info on exercise on back pain, please go to www.backpainloss.com

Best to you all
Paul