Exercise: What Do You Do When You Get Sick or Injured?

 

You should be proud of yourself.  You have established an exercise program that would make your mother proud, and you actually feel guilty when you are forced to miss a day or two.  This is not a bad thing, but what do you do if you get sick or injured?

 

The best laid plans can easily be derailed if you twist, sprain, (or even break) an arm or a leg.  The only way you can be guaranteed of never being injured is to wrap yourself in bubble wrap and not do anything at all.  Even then circumstances may intervene because you can slip in the bathtub or off the curb when picking up your mail.

 

You know the drill for emergency treatment; commonly know as the Rice Method (Rest, Ice, Compression, and Elevation).  If you have been training and working out regularly your medicine cabinet is undoubtedly stocked with acetaminophen, ibuprofen and aspirin to use for mild pain.  Your priority will be to rest the offending appendage and not feel guilty about taking some time off. 

 

If you have had surgery or your injury is quite extensive you may need to consider an alternate plan like oxycise or even chair exercises that you can do from a sitting position.  Alternate types of exercises can still be beneficial and by doing anything at all you are keeping yourself in the right mindset.

 

If your injury leaves you with a temporary weakness or you are vulnerable for further injury, you might want to explore other activities.  If you have to lay off volleyball, soccer, or tennis for awhile you can still enjoy activities such as walking, cycling or swimming.  You will still be doing good things for yourself and it will keep you from feeling that you are letting yourself down.  You worked hard to find time to be physically active and it is important to protect it even if you get temporarily sidelined.

 

Illness can also disrupt your exercise routine.  Illness may be something as minor as a sore throat or as major as a heart attack.  How sick do you have to be before you call a halt to physical activity?

 

Listen to your body.  If you have minor cold symptoms you might actually feel better if you get a little gentle exercise, but if you feel worse after a short walk, turn around and go back home.   Continue with light activity until you feel better and then work yourself back into your routine as tolerated.  If you feel truly lousy with fever and pain, you need to rest.  You should be free of fever for 48 hours before resuming an exercise program or returning to work.  Treat yourself kindly and gradually resume your previous schedule when your strength and stamina improves.

 

Take your time.  Don’t expect to be able to do the same amount of activity immediately after surgery or illness. .  However, bed rest and inactivity are no longer the treatment of choice after an illness or surgery.  Bed rest can delay recovery so don’t be surprised if your doctor and physical therapist push you out of bed right away.  If you have been inactive for more than a couple of days you will have lost some ground.  Keep a positive attitude and do not be discouraged.  You can start again and you will soon be the same or better than ever. 

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