You’re up at 6:30 a.m. and about halfway through your morning workout when all of the sudden, something ‘pops’ and it felt… less than good. We’ve all been there. We made a commitment to workout and now that we’re finally motivated and getting somewhere, we get hit with an injury.
This exact thing just happened to me about a week ago. For the past 7 weeks, I’ve been going through p90x. It’s a great workout that hits every muscle group, and it’s the only thing that I’ve found that is intense enough to help me cut weight. So here I am, 6 weeks into the workouts, doing yoga at about 6:30 in the morning when suddenly, I feel a nice ‘pop’ in my chest. My left pec muscle is suddenly burning, and I know it’s not good.
Did I just quit? For about 60 seconds, yes. Then I got pissed.
How could this happen when I was just getting myself back into shape?!
As it turns out, your body grows by breaking down and building back up, and sometimes during this process you push a little too hard and end up injured. 
Step 1: Take it easy on that area
Stop doing the exercise that you were injured on. It’s okay, no one is going to get back at you or call you a wuss. Your body needs time to recover, give it that time.
Step 2: If it’s bad, see a Doctor
If you’ve really injured something, see a doctor and take their advice. You need an in-person consultation to determine what really happened. Listening to me, or anyone else on the internet is not the best way to recover, and may leave you more injured. Be smart and seek professional advice.
Step 3: Crosstrain
Just because you’ve injured one area of your body doesn’t mean the rest of you is broken. Take it easy on the injured area, but keep going on the others. Activity will promote healing in the rest of your body, continue your progress, and improve your overall health.
Step 4: Drink water
Most of us are dehydrated. We don’t drink nearly enough water to flush our systems and aid in proper recovery. This is especially true if you’re exercising in the heat.  Staying hydrated before and during your workouts can also prevent future injuries.
Step 5: Get more sleep
Sleep is your body’s primary recovery time. Muscles are restored and even brain waves are organized. If, like most Americans, you are cutting this time short, you are cheating yourself of a quicker recovery.
BONUS Step 6: Take a bath with epsom salts
- Then again, maybe it’s just me. I like to work hard, and don’t take kindly to my body telling me to stop. The first time I ever tried Crossfit was also the last time. I ended up in bed for a week with a case of rhabodomyolysis and only painkillers, muscle relaxers and my macbook for company. ↩
- http://www.ncbi.nlm.nih.gov/pmc/articles/PMC1323290/ ↩
- http://www.ncbi.nlm.nih.gov/pubmed/18295089 ↩