Don’t let your injury bench you for good – here’s why

Have you ever experienced the frustration of getting injured, like hurting your knee, and being told to sit on the sidelines and do nothing? You patiently rest for two to three weeks, eager to get back in the game. But when you finally take a look at your injury, it’s smaller, but something feels off. You feel out of shape, less sharp, and a bit heavier. You push through the pain and keep playing, but it’s always there, nagging at you. And then, just when you thought you were in the clear, bam! The injury strikes again.

But here’s something mind-blowing: did you know that when you’re injured, you start losing muscle mass at an alarming rate? In just two weeks of immobilizing your quad, you can lose a whopping 8% of muscle mass, which translates to a staggering 28% loss in strength. It’s a wake-up call that maintaining muscle mass during an injury is absolutely crucial.

Take a look at this jaw-dropping line graph from professional football that shows how muscle mass rapidly decreases at any level. It’s undeniable proof that muscle mass plays a pivotal role in athletic performance. Those individuals with lean muscle mass? They’re the ones who dominate the field, with their strength, power, and lightning-fast speed. On the flip side, those with less muscle mass are at a greater risk of injury. It’s a game-changer.

But that’s not all. Here’s another mind-boggling fact: significant differences in strength can lead to imbalances between muscles and limbs, affecting your movement mechanics. These imbalances put undue stress on your body, leading to pain and even more injury risks. It’s a vicious cycle that you need to break.

And let’s talk about the aftermath of an injury. When you’re sidelined, your energy expenditure decreases, and your eating habits often remain the same. The result? You start gaining fat mass. And let’s be real, fat mass does nothing for your performance. In fact, it’s been proven to increase your risk of injury. It’s time to say goodbye to weakness and hello to being a powerhouse.

So, how do you get back in the game stronger than ever? It starts with nutrition. Boost your protein intake to build that muscle mass back up. Not only does protein help increase muscle mass, but it also fills you up, curbing those pesky cravings. And don’t forget about the power of vegetables! Load up on these nutrient-packed wonders to keep you feeling full without the excess calories.

But we’re not done yet. It’s time to hit the weights and unleash your inner beast. Even if you’ve injured your leg, focus on training your upper body or vice versa. Keep pushing yourself to the limit, because now is the time to show that setback who’s boss. You’re coming back stronger, faster, and more determined than ever before.

Finally, amp up your conditioning by incorporating activities like biking, ski erg, or swimming to maintain your energy expenditure and keep your fitness levels soaring.

So, gear up, fuel up, and get ready to conquer the field. You’ve got this!