Dealing with injuries

You are going to be hurt during your fitness journey. Accept that fact and move on.

A twisted ankle or tweaked back can be tough to work though but it's better that getting diabetes, heart disease or any of the other ailments that are caused by bad lifestyle choices.

Better to hobble on a bum knee for a week then be on medication for high blood pressure the rest of your life.

This is hard to argue.

So how do you lessen the chance of getting hurt from everyday activities, athletic endeavors or even working out?

The causes of most injuries are usually pretty hard to pinpoint. You can do the same thing 100 times and get hurt on the 101st time.

Why is that?

Dunno. For the most part it's hard to say HOW you get injured and honestly I don't feel it's that important.

How to lessen the chance of getting hurt. THAT is what is important.

Quick note. Pay attention to the words that I choose to use. You can't PREVENT injury.

You will get hurt or you will feel some pain from time to time. It's ok and better than the alternative.

There are 5 ways that you can lower your chances of getting hurt. Let me give you a real quick explanation of each.

1. Sleep. When you are overly fatigued you will be less careful and your body is less prepared to take on the stresses of life. Get plenty of sleep. Don't discount this!

2. Hydration. When your bodies processes aren't properly hydrated you increase the chance of a pull, a strain, a break or worse. Keep your fluids up. This includes both water and an electrolyte drink. (We suggest IDLife Hydrate)

3a. Micronutrition. You need the right vitamins, minerals and enzymes for your kinetic chain to activate properly. If your building blocks aren't available to your bodies systems this increases the chances of something going wrong. We take the customized vitamins (IDNutitition) from IDLife.

3b. Macronutrients. You need a proper balance of carbohydrate, proteins and fats to use as fuel for your day. If you are short of one of these you may not have fuel that your body needs to protect itself from injuries.If you need some help here I suggest you order from The Fit Life Meals. Link below...

4. Dynamic and static mobility. If your body doesn't have the ability to stabilize certain ranges of motion then you will get hurt. An example is a strained ankle. You ankle can twist but a certain point it is no longer mobile enough to stabilize. This is how you get hurt. The answer to those is to exercise to get create better functional stability in your end ranges of motion both dynamically (movement) and statically (without movement).

5. Dynamic and static strength. Same as number four but you need to have strength in ranges of motion not just the ability to move through the range of motion. This is picking up a child. If you body doesn't have enough strength to hip hinge to pick up a 40 pound kid you may end up injured. The key to to build whole body strength to what you can move loads through all ranges of motion without getting hurt.

Getting hurt sucks. Trust me. I've been there and it's not fun.

It's also not a reason to discontinue your active lifestyle.

Get your sleep. Hydrate your body. Fuel your body. Strengthen and mobilize you body.

If you do this you will have less of a chance of getting hurt.

If you do get hurt just know that it is part of the process. Keep your head up. You will get better!

Ouch. Something hurts. What do you do WHEN you feel pain that is caused by your active lifestyle?

Before I go any further I need to leave the standard, an obligatory, "I'm not a doctor". I'm NOT a doctor or a physical therapist or a chiropractor nor do I play any of those on TV.

I'm simply giving you my opinion on this topic. Seek medical advice if that is something you feel you need to do. I'm not a doctor.

You have your warning, so let's move on.

When you have pain you need to determine something first. What kind of pain is it? Is it a chronic pain, injury pain or soreness?

Let's look at chronic pain first. This is very common. Low back, knee, elbow, or almost everywhere the body moves can experience chronic pain.

My definition of chronic pain is the pain that is just always there. It's there for years and years.

I have chronic back pain. I first felt a pain in my lower back in 2003. It's been there every waking moment of my life for the last 18 years. It's inconvenient and often leads to injuries but it's something that I have learned to deal with.

If you have chronic pain this is the five step process that you can take to deal with your issue.

Step 1. Figure out what the hell the problem is. Try different sources. Chiropractors are usually the best bet in my book. They understand kinesthetics and physiology better than most other doctors. Be careful with docs. Most are pretty clueless and want to give you drugs and or surgery. Avoid this at all costs.

Step 2. Figure out that makes it worse. Avoid doing this. Duh.

Step 3. Figure out what makes it better. Maybe ice, maybe some anti inflammatories, maybe stretching, maybe strengthening. Each case is different but figure out how you relieve discomfort. Do this as much as possible.

Step 4. Strengthening the area that will maybe give you some relief or help to lesson the chronic pain. My back still hurts but it is super strong now. I'm been focussing on that for many years. My pain is less now than it was 10 years ago because if it.

Step 5. Fight on. Make sure that you continue to exercise and nourish yourself to the best of your ability. Don't just quit and feel sorry for yourself. You might have some pain but it's not a death sentence.

What if you have injury pain? In other words you get hurt and you are in need of mending. What now? Here is my 5 step plan:

Step 1. Diagnose the issue. Sometimes it's pretty apparent. Like an ankle sprain. You were there. You know what happened. Sometimes you just start getting pain and don't know the cause. Seek out medical or Dr. Google to figure out exactly (or a ballpark guess) to what the problem is.

Step 2. Don't do what hurts. EVERY situation is different so my advice here is pretty ambiguous. Seek out a professional if need be but don't push through an injury!

Step 3. Do what doesn't hurt. Stay active! You need blood flow to heal. Don't sit around and do nothing just because your shoulder hurts. Walk, jog, ride a bike, do sit-ups. It doesn't matter but you need to move the rest of your body.

Step 4: Be hyper vigilant about your nutrition. Give your body what it needs to heal. Get on the IDLife personalized vitamins! This will cover all the bases. Or make sure to get, and take, the supplements that I talked about in part one. Clean up your diet as well. Being injured is not an excuse to fill it with garbage!

Step 5. Slowly (Again, medical advice may be smart here or err on the side of caution) work towards using the injured part of your body again. Example. A few years back I hurt my shoulders. I couldn't even hold my hands above my head with a lot of pain. But that is just what I did with VERY light weight and very slowly. As time went on I added more weight and the injury eventually healed.

These steps will help you recover from an injury. Always remember that each situation is different and some injuries do require medical intervention.

The last type of pain is soreness. This one is easy. Suck it up and learn to embrace the discomfort.

I'm sore from time to time. It simply means you're doing it right. Shocking your body and breaking it down is a good thing because it always builds up better than it was before.


If you are sore take a bath, get a massage and wait it out. The only things that really helps is time. It will go away eventually.

Having pain sucks and I would never strive for that. Pain is not the goal but sometimes it is part of the process. Just understand that it's an obstacle that can, and should be, overcome.

It's not a sign that you should quit.

Never has been and never will be.

Be tough. Be diligent. Fight on and live the fit life. You deserve it.

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