Injuries happen! It has been an extremely rare occurrence for someone to get injured at Actualize. Unfortunately, our coaches can’t be with you 24/7 and injuries do happen inside and outside of the gym from time-to-time. Yes, getting injured is painful, but it doesn’t have to prevent you from staying on track and achieving your goals!

First off, the best way to heal an injury is to prevent it before it happens. Unless an accident occurs, it’s unlikely that you “just” got injured. Injuries happen over time from compensation, lack of movement pattern efficiency, not taking care of your muscle tissue and ignoring the warning signs (to name a few).

If you start to feel a reoccurring twinge, pull, tightness or pain in the same spot, then there may be an issue. You’re probably not injured yet, but if you don’t do something about it, eventually you will be.

So, what should you do to prevent an injury from occurring in the first place?

Step one, ask an Actualize coach! We may provide alternative
movements when training. Also, we may suggest some mobility, flexibility, corrective or restorative techniques. And we may refer you to our on-site Physical Therapist (click here to learn more) or local specialist.

Step two, listen to your coach!

And step three, do what your coach tells you to do! It’s simple, take care of your body and it will take care of you.

Now like I said, accidents do happen and sometimes it’s too late for us to prevent the injury. If you do get injured, what is the best course of action?

Well…allow me to be brutally honest; the answer is NOT stop training! It always amazes me how easily people will give up on their goals. Sometimes I wonder if people want to get hurt so they have an excuse to quit. When someone experiences an injury, too often, they immediately stop training and then give up on their physical activity, nutrition and goals. Outside of self-amputation, these are the worst things you can do. Keeping active, making healthy nutrition choices and remaining focused on goals is crucial to a speedy recovery. And all the research shows wise exercise speeds recovery.

Exercise improves circulation which assists with recovery and healing. Additionally, the body requires anabolic hormones to repair damaged tissue. Exercise, especially strength training increases circulation of androgens including testosterone, which play a major role in tissue repair. Another added benefit of training while injured is maintaining strength.

Inactivity can result in a 33% loss of strength in as little as fourteen days. Thankfully, research shows that unilateral training (training one side) results in 7-11% increased strength on the opposing side. In other words, if you break your leg, training the opposite leg will not only benefit the side being worked, but also the injured side.

Equally important is the mental side effects an injury can cause. Injuries can cause depression or a feeling of decreased motivation. Continuing on a training regimen and lifestyle oriented nutrition that is aligned with goals helps the individual stay motivated and releases endorphins, which not only makes you feel good, but also helps reduce pain.

It’s easy to use injury as an excuse to quit. However, you’re doing yourself a huge disfavor. Not only is it going to take you longer to recover, but it’s possible you will lose what you’ve been working so hard for.

Are you trying to work out with an injury? We can keep you in top shape.


Coach Blaine

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Actualize Sports & Fitness is North Central Washington’s premier performance enhancement training, health and nutrition, and mental achievement coaching center. We exist to educate, encourage and empower Actualize Sports (competitive athletes, teams & coaches) & Actualize Fitness (fitness enthusiasts of all ages & abilities) clients to actualize their unique purpose and potential in athletics, fitness and life.

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