{"id":134842,"date":"2015-05-28T14:00:46","date_gmt":"2015-05-28T21:00:46","guid":{"rendered":"http:\/\/www.swimmingworldmagazine.com\/news\/?p=134842"},"modified":"2015-08-24T21:44:05","modified_gmt":"2015-08-25T04:44:05","slug":"4-steps-to-conquer-injury","status":"publish","type":"post","link":"https:\/\/www.swimmingworldmagazine.com\/news\/4-steps-to-conquer-injury\/","title":{"rendered":"4 Steps to Help You Conquer Injury"},"content":{"rendered":"

By Nikki Cannon, Swimming World Intern<\/em><\/p>\n

I have just finished my swimming career at Boise State University. Swimming over the last 14 years has been an amazing journey, but not one without turmoil and hardships.<\/p>\n

Right after signing my National Letter of Intent to commit to BSU my senior year of high school, an accidental misstep on the stairs changed the path of my swimming career forever.<\/p>\n

I fell down the stairs and tore my rotator cuff in my right shoulder. At the time I knew something was wrong, but my family did not have the medical insurance to get an MRI or x-rays right away. I slowly lost movement in my arm over the next six months until I finally was forced to have surgery. My rotator cuff was sewn back together, and my acromion (which had been popping and rubbing against my AC joint) was shaved down.<\/p>\n

It was by far the most physically painful ordeal I have ever been through. I won\u2019t bore you with the details, but to be brief, my swimming career was never the same. I eventually had a second surgery while in college. I was never able to take another stroke of butterfly, and could never swim more than 2,000 yards of freestyle in a single practice.<\/p>\n

Remarkably,\u00a0my most successful years of swimming took place in college.<\/p>\n

Maybe you are going through a minor aches and pains, maybe it is an injury that you have been dealing with for years, or perhaps you have just had a surgery.<\/p>\n

Regardless, here are 4\u00a0tips that helped me not only survive, but thrive with my injury…<\/p>\n

1. Be Proactive<\/h3>\n
\"SONY<\/a>

Photo Courtesy: G. John Mullen<\/p><\/div>\n

I\u2019m sure all of you have heard this before, but pre-rehab and strengthening exercises are extremely important. The fact of the matter is, even though strengthening exercises seem to take up a lot of time, they prevent so much future pain.<\/p>\n

Set aside 10 minutes a day; it can be before or after practice, while you\u2019re watching TV, whenever! Dedicate yourself to getting stronger in places you are weak, and you may never have to deal with extreme injuries!\u2028\u2028 But what if you\u2019re already dealing with an injury?<\/p>\n

Well then\u2026<\/p>\n

\u2028\u20282. Do your rehab, consistently and precisely!<\/h3>\n
\"Anti-rotation<\/a>

Photo Courtesy: G. John Mullen<\/p><\/div>\n

This is a tip I wish I would have taken to heart sooner after being hurt. I found myself being so frustrated with my pain that I would think, \u201cWhat\u2019s the point of doing rehab? It never gets better.\u201d I would constantly rush through my exercises without noticing my posture or body position. I was spending hours a week doing, literally useless movements!<\/p>\n

When you\u2019re doing exercises have your physical therapist or coach show you how to do the move correctly. Then when you practice them, make sure to have someone watch you, or even do it in front of a mirror! Working on repairing injuries is a lot of work, but keep at it. The more you are working at your rehab with the same passion and care that you approach your workouts, the more likely you are to overcome this setback!<\/p>\n

3.Use your resources<\/h3>\n
\"kicking\"<\/a>

Photo Courtesy: Taylor Baughman<\/p><\/div>\n

Theodore Roosevelt once said, \u201cDo what you can, with what you have, where you are at.\u201d These words will never ring truer then when you are an injured swimmer. I would estimate that over the course of my four years of collegiate swimming, I kicked 60 percent of the time. I simply could not use my arms that much without reinjuring my shoulder.<\/p>\n

But I made sure to make the most out of my kicking, and ultimately the strength in my legs helped me break a team record at my final conference meet. So do what you can! If your arms are hurt, kick — really utilizing your legs as assets in your race. If your knee or lower extremities are hurt, ask yourself, \u201cHow can I use this time to work and advance my pull\/arm strength?\u201d What can you do with dryland\/weights to make sure the part of you that is healthy can get even stronger? Instead of viewing an injury as an obstacle, view this time as a chance to make a weakness even stronger!<\/p>\n

Finally\u2026<\/p>\n

4.You will get better\u2026so tell yourself!<\/h3>\n
\"nikki-cannon-boisestate-shouldersurgery\"<\/a>

Photo Courtesy: Nikki Cannon<\/p><\/div>\n

When dealing with chronic injuries it\u2019s very easy to get into a rut. It may start to feel like the injury will never get better, or that you will never be able to do everything to the extent that you used to pre-injury. Swimming is a sport where there\u2019s a lot of time to think by yourself. This can be a blessing or a curse. In my case, I often spent my first two years of college thinking silently to myself during my workouts, \u201cI will never get better.\u201d And I didn\u2019t.<\/p>\n

It was not until the end of my junior year, and really even until my senior year, that I saw the benefits of positive thinking. A study done in 2008 surveyed over a thousand victims of whiplash injuries in Sweden. They asked participants how likely they thought they were to recover completely from the accident. It was found that those people who said they did not foresee a complete recovery were more likely to have lingering serious side effects in the following six months.<\/p>\n

Believe in the process and rephrase the negatives! Instead of saying \u201cI\u2019m injured,\u201d you might say, \u201cMy__ is hurt, but is getting better.\u201d It seems like a silly change, but it makes a gigantic difference. Being hurt is not a permanent state of being. You will improve and be better!<\/p>\n

Good luck with your recovery, and remember to keep forging forward!<\/p>\n","protected":false},"excerpt":{"rendered":"

By Nikki Cannon, Swimming World Intern I have just finished my swimming career at Boise State University. Swimming over the last 14 years has been an amazing journey, but not<\/p>\n","protected":false},"author":82,"featured_media":134865,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":false,"jetpack_social_options":{"image_generator_settings":{"template":"dois","enabled":false},"version":2}},"categories":[17],"tags":[47812,45918,51580],"class_list":["post-134842","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-commentary","tag-nikki-cannon","tag-rotator-cuff","tag-theodore-roosevelt"],"jetpack_publicize_connections":[],"yoast_head":"\r\n4 Steps to Help You Conquer Injury<\/title>\r\n<meta name=\"description\" content=\"Maybe you are going through a minor aches and pains, maybe you have an injury that you have been dealing with for years, or perhaps you have just had a surgery. 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