Injured or Ill? 7 Tips to Get Back In The Game

#BackInTheGame injury illness
#MovementMatters so get #BackInTheGame ASAP

No matter what your “game” is:

  • Your sport

  • Your family

  • Your work

illness or injury can knock you out.

I’d know. As a mom, wife, business owner, and athlete, tearing my ACL affected everything. Now I am back to almost 100% and life is more fun, more fulfilling, and much much more active.

Here are the 7 techniques I used to get back in the game of my life.

No matter what your game is, injury or illness can knock you out. #BackInTheGame Click To Tweet

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Rest is a good first step to get #BackInTheGame
Rest is a good first step to get #BackInTheGame

1. Rest to Get Back In The Game

The usual and most obvious first step when you are injured or ill is to rest.

  • For injury you can follow the RICE method: Rest, Ice, Compression, and Elevate.
  • If you are ill and a regular exercise person, illness may require you to back off a bit, or just plain go back to bed for a day.

Why rest? When your body is busy working hard to repair damage or fight off a virus or bacterial infection, resting allows more energy to go to those activities.

But here is something that may surprise you: While rest is important, too much rest can be counterproductive. Even when I tore my ACL, my chiropractor advised only staying completely off of it only for the first day or two. Post surgery I had exercises to start doing within days, even before my first follow up appointment. When ill, if you can comfortably breathe, then going out for a walk and getting fresh oxygen can help your recovery. Naturally, listen to your body and if applicable your doctor. Rest is important.

More info on Rest as a #PureLiving Pillar

Rest is important, but too much rest can be counterproductive. #BackInTheGame Click To Tweet
hydrate for health
Get and stay hydrated for your health. Get #BackInTheGame

2. Hydrate to Get Back In The Game

When you are off your game, oftentimes the electrolytes of your brain are out of whack as well. I learned this from Tony Robbins, and I’ve been using it with our children since they were little, and it really works, even on two year old tantrums. When you see someone upset, crying, or just out of sorts do these two things.

  1. Get them to drink some water
  2. Get them to walk around a bit. Just these simple techniques can quickly restore you to a state where you can get refocused to get back in the game.

To make it simple, people are told to drink 8 glasses of water per day. Does it seem logical that this applies whether you weigh 120 or 320 pounds? It’s not. In our blog Hydrate For Health: Water is a #PureLiving Pillar we include a better formula you can follow for water consumption.

Does plain water bore you? You’re not alone, given all the options you can find today! Unfortunately many are loaded with sugar and even mysterious chemicals promising alertness, well-being, and more but these can be dangerous or at least unproven. To change things up we like to infuse our water sometimes, with fruits or cucumber, though that can be time consuming as well. Our quick fix is to add a greens powder to our water, or use our favorite new all-natural water enhancer, Stur.
However you do it, hydration is extremely important for getting #BackInTheGame. Click To Tweet

Nourish Your Body to Get #BackInTheGame
Nourish Your Body to Get #BackInTheGame

3. Nourish Your Body to Get Back in the Game

It’s pretty amazing: Your body creates many of the building blocks it needs to repair injury and clear your body of bacteria or virus. However, it also needs certain elements, nutrients, to build with. Think of it this way. Your body can make a cake but it needs you to provide the eggs, milk, and flour.

What are those nutrients? Interestingly enough they vary by species. Cats, for instance, can make their own L-ascorbic acid, but humans cannot. This is why L-ascorbic acid in humans is called a vitamin. Vitamin C, specifically. So we have to eat foods that give our bodies the vitamin C it needs so that it can do certain processes or make other building blocks that keep our bodies health, or get us back to health and back in the game. All nutrients called “vitamins” and all “essential” amino acids and fatty acids must be eaten for our bodies to have enough. See our blog What Are Essential Nutrients for more information.

If you wonder what nutrients these are, and if you are getting enough of them, check out our handy Essential Nutrient Checklist. With this free download you will:

  • Think through what foods you are or are not eating
  • Learn which nutrients those foods provide for your body
  • Discover how you can get enough of that nutrient for your nutritional needs
  • Decide if you are going to add in those foods to your diet, or consider supplementing to reach your need.

Click here to get the Essential Nutrient Checklist now.

Giving your body the vitamins, minerals, and essential amino and fatty acids it needs is key to getting back in the game.

Giving your body the building blocks it needs is key to getting #BackInTheGame Click To Tweet
Support Your Body to get #BackInTheGame
Support Your Body to get #BackInTheGame

4. Support Your Body to Get Back In The Game

Rest, hydration and nutrition are all forms of support for your body, whether you are ill or injured. However, as you recover from an injury especially you may need some additional support to get back to your usual activities.

Support can be tricky. As with rest, too much support can cause dependency on the support, and yet sometimes without support you can’t begin to start moving around enough to help your body regain mobility and flexibility, which are key to complete healing.

What does support do?

  • Basic support can be as simple as an ace bandage wrap, which can apply pressure to control swelling and increase stability.
  • Chemical support could be medications designed to reduce swelling.
  • Magnetic Therapy support can combine the structure of basic support with non-invasive magnetic therapy, designed to help locally reduce inflammation, increase oxygen, and return the cells to a healthy state of alkalinity which supports the body being able to heal itself.

Read “This Wrist Wrap Saved My Triathlon Goals”

Moving around as soon and as normally as possible helps your body recover. As mentioned with rest, getting up and moving around is also important to get back in the game of life. Start with support if needed but wean yourself off when you can. Magnetic therapy, however, may be used ongoing as you can read in our founder’s story, as well as in many other reviews of magnetic therapy products

Our blog on What to Do After an Injury has many suggestions for nutritional and magnetic therapy support.

Moving around as soon as possible can help you get #BackInTheGame Click To Tweet
#Backinthegame balance yoga
Find Your Balance to Get Back in the Game

5. Find Your Balance to Get Back In The Game

Getting back in the game after an injury or illness is a process, and finding your balance is an important part of that process. This can also be true with any life change such as having a baby, moving your home, or starting a new job. At first the newness of everything consumes all of your attention. Over time, you begin to find your balance.

Post surgery balance was one of my main goals, and part of that was learning to again trust my newly constructed knee. If you think about it, you spend a lot of time on only one leg! Every time you take a step, and when you go up or down stairs, you are briefly on one leg. As I went back to the gym and started pushing my balance, it took 3 months before I could do a set of one-legged dead-lifts without touching down my opposite foot.

How can you find your balance?

  1. Be gentle with yourself. Don’t expect perfection on the first day.
  2. Look at your options, then pick one to begin with. Once you’ve got that down, move on.
  3. Find someone to help. Depending on your situation you will likely benefit from a coach, trainer, mentor, or even a new neighbor who can help you find the fastest route to the grocery store!
  4. Notice your achievements! Celebrate them, large and small. Finding someone to high five when I completed my first balanced set felt great!

This free download will help you break down the process of finding your balance: 7 Secrets to Lasting Improvement

Finding your balance is an important part of getting #BackInTheGame Click To Tweet
train #Backinthegame
It’s important to Train to get Back In the Game

6. Train With Intent to Get Back in the Game

You are probably an expert in some areas, but let’s face it, we can’t be experts at everything. Getting back in the game, especially after an injury, can benefit from some professional advice.

It can actually be a relief to let someone else take the lead. Whether you follow the advice of a medical or fitness professional, putting it in your schedule and just making it a must to complete takes one more decision out of your life. Let them decide for you what you need to do to move forward, and when you are ready to move to the next level.

Here are some ideas for finding a good coach or trainer to work with you.

  1. Check out more than one. Most coaches and trainers are professionals in getting you to sign on the line. Make sure you’ve met with more than one before you decide.
  2. Like who you work with. You’re going to spend some time, perhaps a lot of time, together so be sure it’s someone you feel is really worthy of investing your time and money with them.
  3. Set up a getting to know you phase. If your recovery time is long term, agree to a one month trial before agreeing to work with them all the way. If it’s not working out, find someone who better fits your needs.
  4. Schedule it, and stick with it. Trust the trainer you choose to have your highest goals in mind, and show respect for that by sticking to the plan.
  5. Be appreciative. Let your coach or trainer know you do appreciate their expertise, and it will go a long way towards them going out of their way for you, too.

This advice applies not only to getting back in the game after injury, but could also apply to a work, life, or even a dating coach!

Getting #BackInTheGame can benefit from some professional advice. Click To Tweet
move to get back in the game
Get Moving to Get Back In the Game (and stay there!)

7. Keep Moving to Get Back in the Game

The bottom line of this blog is to just keep moving. If you rest too long, your body just gets used to it and getting your health and activity levels back become more challenging.

  • Do as much as you can considering your condition.
  • Looks for ways to make small improvements.
  • Find others to encourage, who will encourage you.

One of the greatest tools I use is my Fitbit. Seven months after surgery I have my goal set at 10,000 steps per day again, but I worked up to that starting at just 1000 steps a day! I also enjoy the “Workweek Hustle” and “Weekend Warrior” challenges with people I know, but one challenge I’m in actually is filled mostly with people in Australia! It’s fun to cheer each other on and share ideas on how we got our steps going on a given day.

Studies have shown that people who move at least 10,000 steps a day, regularly, are in better shape than people who go to the gym 3 times a week for an intense weight lifting session. Best of all is of course to do both! See Movement Matters in 7 Surprising Ways for how weight lifting impacts bone health.

Read More About How

What do you think of this blog? We’d love to hear your comments below. Share what you learned, or what you will do next. Join the conversation by using #BackInTheGame and see your posts appear on our Community Page. Also check out our informative blogs


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2 Responses to “Injured or Ill? 7 Tips to Get Back In The Game”

  1. Martha

    I can so connect to this blog having Lung cancer sx over a year ago and being an avid cyclist and yogi. I think it is so important to honor your energy and at the same time take inspired action in getting “back in the game”. Quite often people can be at opposite extremes, either getting back to soon or staying “stuck” in I can’t do this it might hurt etc. So it is about honoring your energy and listening to your body and getting support and guidance on navigating through the steps.
    Thanks for your post!

    Reply
  2. Dave

    LeAnn – I love the comprehensive approach you’ve taken regarding this topic not only from the beginning phases but also related to the physical, mental and self-care related aspects as well. I wish I would have had this guide the last time I hurt my back. My recovery would likely have been much faster and without nearly as much mental angst. Thanks for this great roadmap to #getbackinthegame! Dave

    Reply

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