Recovery
if you want to recover as well and fast as possible, invest in extra treatment and advice
There was a time when injured individuals were encouraged to passively wait until they’d recovered and could finally jump straight back into doing sport. However, we now have a much better understanding of the mechanisms of injury, and the requirements to strengthen and develop the affected body part as it heals to be strong and mobile. Those who return promptly and fully to sport are those who put in the hours and get the advice to help them focus their efforts. Having worked with athletes of all levels through some very serious injuries, this is the key element. I once received a letter from a surgeon who was hugely impressed with the progress of one individual. Although it was extremely gratifying, the letter should have been addressed to the rider directly, as they did the work and took the advice, which helped them to return better than ever.
1 Get the best treatment
Our National Health Service does wonderful things, and putting us back together when we hurt ourselves, free of charge, is one of them. The NHS will also offer physiotherapy and follow-up sessions to help get movement and strength back to injured limbs. However, if you’re looking to recover as well and fast as possible so you can return to the sport, it’s worth investing in extra treatment and advice. The outcome goals that an NHS physio wants to work towards may not be as advanced or performance-focused as yours. I work with some great physios who can help treat and rehabilitate all manner of injuries. Although there is a cost, you can probably get a course of treatment for less than a set of good-quality pedals. Whichever route you take, it’s important to follow the advice closely and put in the work required.
2 Don’t forget the rest of your body
Bone breaks are common, from ankles and legs to collarbones and wrists (the scaphoid is particularly vulnerable when landing on an outstretched arm). These take four to six weeks to heal without complication, and the limb needs to be immobilised. It’s at this point where many amateurs will simply wait out the weeks until the cast comes off before resuming exercise or strength training. However, professionals will focus not on what they can’t do, but what they can – from continuing lower-body strength training or stationary cycling during upper-body injury, to finding ways to load that limb without affecting the broken bone (for example, using straps, bands and machines to allow pushing and pulling without using an injured limb). Many injuries give an opportunity to improve upon weaker areas that would otherwise be overlooked, so consider working on the uninjured 90 per cent of your body while you’re recovering.
pros will focus not on what they can’t do, but what they can