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Bounce back! 20 expert tips for a rapid recovery from life's reversals

Men's Fitness, Dec, 2002 by Ben Kallen

Everyone has a few setbacks now and then. Your boss decides you'd be happier working in the Juneau office, your brother needs to camp out in your home workout room for a month or three, your girlfriend decides to leave you for a Neil Diamond impersonator.... But while you can't completely stop adversity from kicking you in the behind, your success in life depends largely on how you deal with and recover from these periodic roadblocks to happiness and fulfillment. We asked four experts to advise us on bouncing back from difficult circumstances so you'll be better prepared for when ... er, if they happen.

BOUNCE BACK FROM A WORKOUT TIME-OUT

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So you've taken a break from your fitness program. You probably didn't plan to, it's just that sometimes a day turns into a week, which turns into a month, which turns into a spare tire and a wheezing sound when you climb the stairs. Here's what to do when you're ready to get back into fighting shape.

Expert advice from: Brad Cardinal, Ph.D., co-director of the sport and exercise psychology laboratory at Oregon State University in Corvallis:

1 Take the pledge. Sometimes guys talk themselves out of restarting their workout programs, saying, "I've given up fitness for so long, I may as well go another week." Avoid this trap by committing yourself to a fitness regimen immediately, even signing a contract with yourself to do so. If you need more pressure, start telling your friends you're ready to work out again--they'll be sure to needle you without end if they don't see you at the gym.

2 Rethink your goals. Based on your physical health, fitness status and how much of a break you've taken, decide how much improvement you can expect both right away and in the long run. If possible, enlist the help of a personal trainer. And remember, you can motivate yourself a lot more by focusing on what you intend to accomplish rather than on how much ground you've lost. Of course, your first goal should be to stick to a fitness plan indefinitely.

3 Start slowly. The idea that you can start right where you left off is a quick route to injury. Resist the temptation to jump-start your program by taking on more than you can handle. Instead of growing frustrated that you can't lift as much weight or run as many miles as you used to, take time to figure out how much you can accomplish with correct form.

4 Take note of your progress. The good thing about restarting a fitness program is that you're likely to see rapid improvement. As you gain strength, lose excess fat, and begin to look better in your clothes, revel in it. Keeping track of your progress will help reinforce your commitment to working out.

5 Learn from your experience. Think about why you dropped out of your program in the first place: Was it the time of year, poor time management, work or family problems? Whatever it was, determine what you can do to prevent it from happening again. Take responsibility for the experience--blaming things out of your control will only keep you from moving forward.

BOUNCE BACK FROM INJURY

Following an injury, simply resting up until you're better isn't enough. If you want to recover fully, you have to work at it.

Expert advice from: Edward Laskowski, M.D., a rehabilitation consultant and co-director of the Mayo Clinic Sports Medicine Center in Rochester, Minn.

1 Work around the problem. While you're recovering, adopt the concept of "relative rest": Give the injured tissue a break, but continue working everything else so you don't suffer too much deconditioning. If you sprain your arm, you can still keep up your cardio on an exercise bike. In fact, researchers have found some "cross-training effect" by working the opposing limb--for instance, an injured right leg can actually benefit from your working the left leg. Of course, you should consult with your doctor about any exercise program you follow after injuring yourself.

2 Don't assume you are fine just because you feel fine. Rehabilitation specialists have a saying: "Pain-free isn't the same as cured." You might feel okay, but still harbor underlying weakness that could predispose you to reinjury. Or you could end up with weakness in another, related area--for instance, something wrong with your ankle could end up affecting your back or knee. If an area is uneven--tighter or weaker on one side than the other--you probably aren't fully healed. Similarly, if you sprained your ankle and still feel slightly unstable stepping off a curb, your recovery is not yet complete.

3 Strengthen the area. Maximizing the strength and stability of your muscles and joints will help ensure that you don't relapse into whatever weakness left you prone to injury in the first place. Get assistance from a specialist in rehabilitation medicine, a physical therapist, or a highly skilled personal trainer to help you become not merely as strong as you were before, but stronger.

4 Concentrate on form. Whether you're lifting weights, pitching a baseball or swinging a tennis racket, using the best technique possible will help prevent reinjury. It's worth the cost and effort to check with a personal trainer or sports pro to establish the proper form. As those witty rehab guys say, "Practice doesn't make perfect--perfect practice makes perfect."

Bounce back! 20 expert tips for a rapid recovery from life's reversals

Men's Fitness, Dec, 2002 by Ben Kallen

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