In This Issue...
- What's New at Sports Injury Info
- Feature Article - "Avoiding Burnout"
- Coming Soon to SII
Whats New at Sports Injury Info
Below you will find links to the newest additions to the website.
Ankle Rehab Exercises: Improving Your Motion
Ankle Rehab Exercises: Improving Your
Ankle Rehab Exercises: Improving Your Balance
Learn About Your Hip Injury
Understanding Your Hip Pain
Is It Piriformis Syndrome?
What Is Trochanteric Bursitis?
Learn About Hip Flexor Injury
Injury SurgeryArthroscopic vs. Open Procedures
Knee Arthroscopy For Sports Injuries
Meniscus Tear Surgery
month I talked about new years resolutions, and the best ways to stick
with them. If you have made it through the month, sticking to your
resolution to be more active, lose a few pounds, or just get into
Let me ask you
this though...during this time have you had moments when you just lost
your motivation? When you just didn't want to hit the gym, or go for
Of course you have...everyone does. It
is human nature, and normal.
Burnout or loss of
motivation for a training program is one of the primary reasons people
stop working out. This loss of motivation can often have many
causes...not enough time, too many other committments, nagging
injuries, or boredom with the program.
If you are
having second thoughts about your training program, or dread that next
workout session, read on to find some tips on how to improve your
motivation, and get yourself back on track to maintaining your health
and meeting your fitness goals.
Change is Good
the same thing over and over becomes boring. You get into a rut, and
the next thing you know, it isn't fun or exciting anymore. When that
happens, motivation wanes. Now, instead of enjoying your workouts, you
are dreading them.
One of the easiest ways avoid
boredom is to change your workout frequently. There are so many
variations that you can choose from, the list is endless. I like to
work in 6 week cycles. That is my personal preference, you can choose
any time frame you like.
Changing your workout can
mean alternating between types of exercises, like nautilus or free
weights. Or you can vary your workout by decreasing your weights and
No matter what you do, keep your
workouts fresh, changing things up every few weeks.
Set Specific Goals
your overall goal for working out is to lose a few pounds...or to get
in shape for the summer. These are great long term goals...but they are
not easily achieved. So, after several weeks of your program, you
haven't met your goals, and you start to get frustrated, or lose
One way to combat this is to set short
term goals that are achievable in just a few sessions. These can be
easy things likes increasing your time or speed on the treadmill, the
weight you are using for a specific exercise, or any number of things.
setting short term goals, you will constantly be making progress, and
you can see that progress week by week. Make a checklist of 5 goals you
want to achieve in the next two weeks. They don't have to be big...just
think of 5 things that you can easily achieve. Then, when you meet your
goal, cross it off the list. In a couple weeks, make a new list. Having
goals to work towards makes it easier to achieve those long term goals
you are working towards.
Chart Your Progress
It may seem tedious,
but keeping a record of your workouts is a great way to maintain
motivation. Write down all of your exercises, weights, sets, reps, etc.
Each time you work out, document your results...after several sessions,
you will be able to look back and see your progress. You can also use
this as part of your short and long term goals.
Take a Week Off
you feel like you are burnt out on your program, take a day off. Or a
week. As long as you make sure you return to your workout after your
time off, a day or week of rest can go a long way in improving your
motivation. I do this with my patients who are undergoing long term
rehab. Sometimes, the best thing to do is to just take a week off,
forget about working out for awhile, and enjoy life. Just don't forget
to get back into things.
active, either through an exercise program, or some other type of
organized activity is a great way to stay healthy, lose a few pounds,
and stay fit. Everyone loses motivation once in awhile, but there are
lots of ways to get it back. Change your program so it doesn't become
boring, set small short term goals, chart your progress as you go, and
take some time off occasionally.
important part of any program is just doing it.
Coming Soon To SII
Have you ever had an ankle sprain? Do you suffer from weak ankles? Do you dread the pick up basketball game for fear of injury?
Coming soon to Sports Injury Info, "The Complete Guide To Ankle Sprains".
From injury to return to play, this e-book will give you all of the knowledge you need to return yourself to sports and a pain free ankle.
This guide will walk you through the initial treatment, how to reduce swelling and speed recovery, and the key activities for the first 3 days. Days 4-14 detail exercises to improve range of motion, strength, and normal walking. Weeks 2-4 improve your balance and proprioception, and return your ankle strength to normal. Weeks 4 and on involve exercises for improving strength, endurance, flexibility, balance, and power.
If you have "weak ankles" or suffer from chronic sprains, this guide is for you. It covers some of the commonly overlooked areas of ankle sprain rehab, and provides step by step instructions for conquering your ankle pain. Not just for the acute sprain, it can help to eliminate ankle pain from old sprains too...
Watch your email inbox for details regarding this upcoming e-book.
Until Next Time,
Stay off the Sidelines!
Sports Injury Info