Getting a leg up on injury: conquering the setbacks from overuse and self-defeating thinking - includes section on injury prevention - Self-Esteem Section

American Fitness, Nov-Dec, 1993 by Victoria Clayton

Injuries can be devastating to fitness professionals. Since exercise is a trainer's or instructor's job, not being able to workout can be financially draining and psychologically debilitating.

Instructors generally suffer from overuse injuries. If the same high-impact activities are done more than four times a week or if the speed, distance, time, frequency or workload is sharply increased, risk of injury escalates. However, many aerobic instructors teach more than four classes a week and remain injury free. Take, for example, Karen Voight, owner of Voight Fitness and Dance Center in Los Angeles. For the last 12 years, Voight has taught high-impact aerobics seven days a week. She has never experienced anything more than minor shin splints. Voight says her early physical conditioning in ballet definitely helps, but what keeps her injury free is attitude and a lot of "TLC."

Healthy Attitude

The U.S. Olympic Training Center in Colorado studied how an athlete's personality influences injury and illness. "Healthy optimists" fare much better than "defensive pessimists," according to the study. In addition, it revealed the negative psyche of pessimists sets them up to suffer more injuries and require longer recuperation. "I keep a really positive emotional state of mind," says Voight. "Instructors need to be fully energized when they walk into the gym. If your mental abilities are stressed, you won't be able to handle it."

Healthy optimists are proactive. They take responsibility without talking blame, explains Shane Murphy, a sports psychologist and associate director of sports science and technology for the Olympic Training Center. Pessimists, on the other hand, are reactive, skeptical and usually blame others for problems and failures.

While fitness professionals are adept at handling physical stress, disastrous results can occur when too much mental and physical stress are combined. Mental stress can manifest as a physical ailment. This isn't to say only people with negative attitudes suffer injuries. Attitude merely contributes to the possibility of being injured, just as it contributes to the potential of staying healthy.

Effective Recovery

Many instructors "go into denial" about an injury until it sidelines them. The first twang or ache should alert you to a possible injury, according to Voight. She says to immediately explore the possible causes and take action if you feel pain.

To speed recovery, find a doctor who understands your sport/vocation and your disposition. "Communicate your needs and philosophies to your doctor," says Jill Ruesch-Lane, a Los Angeles chiropractor. "Make sure you're in sync. You must be able to trust your doctor is on the right track."

As a patient, following directions is absolutely essential. In general, doctors have to persuade patients to comply with rehabilitative exercises. Fitness professionals, on the other hand, often overdo what the doctor advises. "I see a lot of overenthusiasm with personal trainers and fitness professionals," says Ruesch-Lane. "If I tell them to do an exercise three times a day, they'll do it 23, sometimes prolonging the injury." For best results, follow this golden rule: Choose a trustworthy, knowledgeable doctor and play by his or her rules.

The ultimate recovery sin is returning to the exercise regime too soon. Overanxious trainers who don't lay off their fitness program long enough often end up with chronic injuries. Panicking about not being able to work out can drive people to exercise too soon. However, keep in mind a setback is a much more intense psychological blow than the initial injury.

The Psyche

Getting injured can create a temporary identity crisis or conjure up loss of control feelings, according to Murphy. "Sport is a central part of an athlete's identity," he explains. "If you ask an athlete what he or she |is' they'll say, |I'm a swimmer' or |I'm a dancer.'"

Just like competitive athletes, trainers or instructors can feel their identities are sidelined by injuries. Not getting the accustomed "exercise high" may cause slight depression. But this, doesn't have to happen. There are ways to make a lighter routine and rehabilitative exercises work. Many doctors, including Ruesch-Lane and Murphy, emphasize the importance of patients taking an active role in recovery. A thorough understanding of the injury and the time it takes to recover helps patients see the light at the end of the tunnel.

While alternative workouts improve attitude during an injury, the real key is not to get injured. All the "damage control" strategies in the world do not beat preventing injury in the first place.

Taking Precaution

Taking your job seriously is another safety factor. "I plan around my class time," says Voight. "I teach at night, therefore I don't overdo things and get stressed out during the day." Voight also gets weekly massages to ward off stress and stiffness.

Voight advises instructors not to work out excessively in addition to teaching. "With too much exercise, your body gets weak," she says. "When I'm through with my classes, that's enough." However, according to Voight, some instructors merely supervise classes. Instead, they should participate from beginning to end especially in the warm-up and cooldown, which provide crucial stretching exercises. Stretching is essential to prevent injury.