Injuries are a bummer, but you can survive

Editor's note: Adam Rees is founder of GRIT Gym, a gym based on results, creating a culture and lifestyle of performance, strength, health and freedom.

Injury isn't something we like to consider.

But while we must expect the best, we also must prepare for the worst.

Getting back as quickly as possible from injury usually means less long-term affects.

Injury goes through three big phases. The first 72 hours belong to inflammation. As much as we like to consider this bad, millions of years of animals recovering from injuries means the process is legit. So trust it. Next is proliferation. This would be equivalent to a scab. 'Scabs' happen inside the body just like outside, so when you have a huge bruise, stop playing with it. Your body is literally bleeding like crazy on the inside. Then there is the remodeling stage. For example, this would be the skin under the scab, which can be a scar. Scars are not always bad, in fact it's common for scar tissue to be what's holding things in place.

So how do we get back quickly?

Let the initial inflammation take it's course. The only difference between swelling and a laceration is the skin still is intact around it. So, if you had a huge open wound, it's a good idea to throw ice on it and decrease the loss of blood. With excessive swelling, same thing. If you have to have something for the pain (which is your body keeping you from being stupid, so listen to it), acetaminophen (such as Tylenol) is the best option.

Nutrition also is important. You must eat more in order to recover. Your metabolic needs just went up because the body now has to repair the injured tissue. An injured body needs more calories and more protein to make new tissue and get that area as close as it can to what it was before.

Supplementation is important, too, but should only be used for two to four weeks. Further usage can be detrimental. However the affects of a few 'grass clippings' can help immensely. Some supplements that can help are fish oil, glutamine, arginine. copper, zinc, vitamin A and vitamin C.

Don't neglect sleep, either. This is a big one. Recovery loves sleep. Rest, too, is important, but it does not mean sitting on the couch and watching TV. I've trained people on crutches, with broken arms or legs. A sprained ankle still leaves three good limbs and a core. Blood flow is the key to getting that thing healed.

Rest means scaling back and doing what is appropriate. A broken leg leaves plenty of room for upper body work. Besides, what would be the point of letting the other leg go to mush? The body will acquire 70 percent of the gains on the untrained leg. Seriously. If we only train one side, the untrained side will get 70 percent of the gains of the other limb. Your body is extremely smart.

Stress can be physically or psychologically induced. An injury is a source of stress. So how do we learn to manage stress? To keep it simple here, a positive and relentless attitude goes far when coming back from an injury. Stressing about it isn't not going to help us recovery faster, it'll slow it down. From all the injuries I've seen, a bad attitude stays injured, and a relentless attitude to heal gets better rapidly.

OK, you're injured. Bummer. Stop wallowing. Get up and do something about it.

• Contact Adam Rees at Adam@GritGym.com