Dancer Krisna Hanks in "A Beastie Piece" for Akasha Dance Company. Laura Wade Artistic Director, Ginger Farley Choreographer, Siede-Preis Photography.
Introduction
Life is bound to throw one some curve balls now and then. How do you get back on your fitness track once you’ve had an injury? Or what if you have an issue, say weak back or vulnerable knee that flares up now and then. How do you best deal with it from a performance standpoint? Let’s explore that further in this post.
First and foremost, if you have a serious injury and or chronic ailment consult with a health professional or medical practitioner. This post is NOT medical advice or a rehabilitation consult, it is solely intended for informational purposes.
Why is this important?
Having spent more than three decades as a professional dancer where my body was my livelihood keeping it in top shape was priority number one. No dance, no performance, no future, end of story. That said you are going to encounter setbacks from time to time. Learning how best to deal with them, not only makes your career longer but it teaches one a great deal about what worked and what didn’t work.
“The more injuries you get, the smarter you get.”
Mikhail Baryshnikov
The last two years have brought unprecedented pressure on individuals health and well-being. Here I’m focusing SOLELY on the physical load not the SARS-CoV-2 virus. The increased number of hours at home, lack of regular physical exercise, exorbitant sedentary hours, amplified mental stress, and overwhelming poor nutritional choices exhibited during the pandemic are just a few of the reasons why learning how to navigate physical obstacles is important.
6- Point Roadmap
- Get opinions
- Tackle the stress problem
- Find short doable routines
- Engage your support team
- Be religious in the parts that work
- Never underestimate the power of nutrition
Let’s start with #6
An injury or chronic ailment does not give one license to eat crap food. There I said it, let’s move on. At a time when your body is dealing with inflammation and or a rise in cortisol from stress is precisely the time it needs the “most” nourishment.
It doesn’t matter what type of diet (rather lifestyle) you follow nutrition that involves the least amount of sugar and carbohydrates that raise your insulin and blood glucose the less stress on your body. Thus, healing is positively supported and not negatively impacted.
Think old school, plenty of protein, bone broth, stews and soups to nourish not deplete. Junk food is just that junk and will only add to your problems. Look for real food and real meals. Read more here on food for performance, not punishment or reward.
#5 Be religious about what works
So, if you have found people, routines or strategies that work. Then DO THEM! This is the time to rely on tried-and-true elements that work for your body. Whether it is a couple stretching exercises, a morning meditation ritual or just simply enjoying your morning coffee in peace and quiet, make it happen.
You have to have stability in any small increments at this time. It provides mental strength to heal and physical empowerment for the future.
#4 Engage your support team
I’ve written previously about garnering your support team, here. If you don’t have one in place, put that on your agenda for tomorrow. Make that happen before the next occurrence.
In basketball terms (thank you Coach Hanks) your team is only as good as your bench strength. Stuff happens you must be able to adapt. Put together a list of alternative practitioners, be it a massage therapist, acupuncturist, physical therapist, nutritionist, health coach, fitness trainer, Pilates’ professional, yoga instructor or other qualified person who you have previously been guided by. This is not the time to try someone new. Know the person, know their expertise, and go to them.
#3 Find short doable routines
Unless you are just completely bed-ridden (again this is NOT medical advice) find a few exercises or routines of movement that you CAN do. Whether it is just moving your ankles and feet, doing simple mobility routines for the joints that are healthy, a couple exercises that you know do not aggravate your situation, allow your body to move easily in these patterns.
We are moving beings and often when confronted with a set-back we resort to non-moving. This can and nothing is set in stone, hinder recovery. This is also part of the preventative care package, have some go to exercises, nonstrenuous and provide nourishment to your joints. See post here on flexibility vs. mobility.
On a more scholarly note, if interested do a search on unilateral training. For example, here in one meta-analyses they demonstrated gains in strength and prevention of strength loss across age groups with training the one non-injured side (unilateral).
“A review of 141 unilateral training units resulted in a cross-education strength gain of 18% in young adults, 15% in older adults, and 29% in a patient population, which is higher than previous estimates of 8% to 12%.
The rehabilitative benefits of cross education are present, both as a strength gain and a prevention of strength loss.”
#2 The S Word
If there is one thing I see across the board as a health coach and fitness/Pilates’ professional, it is stress. We all handle pressure and tension differently. While we can never eliminate it from our lives, having a plan in place at least allows for a basic level of support.
Tackling it both from the physical side as well as nutritional avenue is going to provide a higher chance that you can handle it more efficiently. For more on that topic see post here, Eye on Stress.
#1 Get Opinions
We all know the phrase get a second opinion. Well, try a third and a fourth. Also, you never know who might give you the most sound perspective. For me, the absolute best advice I ever received after two years of medical investigation into my chronic joint problems was from my beloved physical therapist Ted Willemsen.
He asked one simple question: “Have you ever thought about your diet being the cause?”
Face palm. No, I had not. Live and learn.
Our one health issue may not be completely solved by another intervention, but the connection is there if we choose to look. Improving one just might aid the other, certainly worthy of further investigation.
“It’s what you learn after you know it all that counts.”
Coach John Wooden
