The Comeback From Injuries: Stronger Than Ever
(Guest Post by Stacey Nemour Flexibility Master)
As a professional martial artist and flexibility expert with a background in dance and gymnastics, I’ve learned how to safely approach The Comeback in a way that allows my clients to do the same from a natural and intuitive standpoint. Safety first, flexibility forever!
When you are injured you may think it’s best to not work-out at all. On the contrary in many cases doing nothing can actually slow down the recovery process, bring depression, irritability and weight gain. For instance: If your ankle is sprained, I find the stationary bike actually feels good because it gets the blood flowing into the damaged area which assist in the natural healing process and can actually hurt less after your gentle work out, also you can still do most of the weights at the gym however make certain your routine is altered to include exercise where you are lying down or sitting in a comfortable position that does not increase pressure on the area that is recovering.
Flexibility training combined with deep breathing is a great way to get the circulation going, keeps the blood flowing and helps the body naturally heal and feel better. Also, when a body part is injured we tend to over-compensate a muscle group unintentionally, which will throw the rest of the body out of alignment. This is a great opportunity to come back with a entire new level of flexibility and range of motion!
Do you have a shoulder or upper-body issues that doesn’t allow you to participate in a certain sport or activity while recovering? How about walking? Yes! Walking is great because it is a natural way to get rid of lactic acid in the body, while still keeps the muscles warm and pliable. Remember secondary muscle groups are always active even when not using the primary injured area.
Training in the pool is another way to stay in shape by swimming and doing other non-impact exercises. Jumping drills, legs kicks, bar work an under the water work well because you are using the resistance of the water, don’t underestimate the benefits of hydrotherapy, it’s a perfect way to stage a comeback.
As with my professional dancers, ballet artist and rhythmic gymnast clients I find that most times deep stretching is all that was needed to clear severe back, sciatica, knee pain, angle foot, Achilles and shoulder pain. 98 % of injuries are due a lack of flexibility, improper warm-up and cool down routines. These routines must be incorporated into your art and sport if you want long term functionality and gains!
Note: If while you are stretching or training and you feel any kind of the bad pain in or around the areas where you are injured stop immediately. It helps to elevate and ice the inflamed area of injury.
Remember there is a silver lining to all situations (yes, even temporary injuries.) which is the muscles that are over-trained and over strain finally get a chance to heal, repair, restore and re-balance so you can come back stronger the ever!
Injury down time gives us an opportunity to tune in to the body, and allow your body intuition to instruct you on what it needs. An injury is the way our bodies talk to us when we have come out of alignment in some area of our life. By necessity to help myself, dancers and pro-athlete clients out of pain, I have created a flexibility system, which has enabled me to share this and help others through my International Skype coaching sessions and DVD line.
Cross-training around the injury gets those endorphins going, restores that healthy feeling and helps one come back to their original sport or work-out better than ever. Also re-think your nutritional needs. Supplements, meditation and plenty of sleep can also speed up the process. Treat food as medicine and don’t under estimate the power of eating an anti-inflammatory diet. Some of things that keep me performing at optimum levels are Sun Chlorella http://www.sunchlorellausa.com/ Chlorella is a green super food that contains several nutrients that promote cellular health, as well as digestive health. Chlorella contains fiber to promote digestion and help elimination of toxins from environmental, food, mercury and improves digestive health and absorption, For coffee lovers Tieman’s Fusion coffee http://www.tiemans.com/ is low acid so it is gentle on the stomach and loaded with antioxidants matcha green tea, rooibos and goji extracts and one cup is this coffee is equal to 4 servings of blueberries. Topical Arnica is also unbelievably beneficial when applied to the skin for pain and swelling, bruises, aches, sprains, and arthritis.
As most accomplished performers, I am a strong advocate of visualization and seeing the end result as I wish them to be. When you visualize or meditate or contemplate your body’s temporary imbalance put your hands on the injured area and send Love to it. Completely flood yourself with Love and visualize yourself completely healed and well. Perfect health is your natural state of being.
Before going to sleep at night practice seeing yourself performing the way you always wanted to. See and feel the performance routine or exercise going exactly as we want it to be. Practicing seeing this sends our bodies the message that this is the result we will achieve. What we think about before we sleep marinates all night so keep it positive. The mind controls the body!
Stacey Nemour is a Internationally recognized highly respected martial artist and flexibility master. She is known as a voice for transformation through her extensive DVD line, flexibility coaching and as a regular blogger on the Huffington Post on topics about: Kung Fu, flexibility, injury prevention, raising consciousness, sports performance, healing, meditation, and well-being. Her work also has been featured on TV and other numerous publications including Inside Kung Fu, Masters of Kung Fu, Self Magazine, Fitness Magazine, Dutch Yoga Magazine and most recently a spread in four issues of Kung Fu Magazine. Her flexibility systems are used Internationally by: recognized UFC Champions, Synchronized Swimmers, Celebrities, Gymnasts, Figure Skaters, Performers, Pro Soccer, NBA players, Baseball players, Ballerinas and dancers for competitive preparation at the national /Olympic level and regular people that want to feel their best and clear pain and injuries quickly.