Overcoming Setbacks

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Learn about injury and an active lifestyle: how to avoid it, how to manage it, how to think about it. Plus, learn how to return to training again after a long break. Whether it was from injury, illness, a major life event, or just letting training slide, learn how to develop a mindset that will make the process easier and more likely to succeed.

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Think of injury like an athlete

Your mindset about injury can either help you or hinder you. Learn how to think about injury constructively. Injury doesn't have the be the end of your athletic journey. Adopt a more balanced mindset. All athletes experience injury at one point or another. Adopt the mindset that injury is a temporary setback, not an "off switch." With good care, you can resolve an injury, and get back to the sport you love.
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Types of injuries

Learn about the two main types of injuries. It'll affect how you prevent them, and manage them. Here's what to keep in mind about injury: Injury happens. Physical activity can cause it, but exercise's benefits far outweight any risks. Acute injuries are things like sprains, tears, or breaks. They're caused by trauma, and often come with sudden pain. Chronic injuries develop over time, often from overuse. Any sort of pain or discomfort deserves your attention.
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What to do when injured

If an injury happens, what should you do? Learn the best strategies for injury management here. All injuries deserve to be taken seriously. If you think you are injured, go to your primary medical care provider. A doctor can tell you how to rehab injuries, and get you on the fastest track to health. When it seems like a gray area between injury and nuisance, err on the side of caution.
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Strategies for managing injury

Learn how to ensure you don't treat injury like the end of your athletic journey. Always respect your injury's need to heal, but don't fall into the couch potato blues. Always listen to your doctor about rest and rehab, and never push through pain. If your doctor okays it, try being active in ways that don't affect your injury. Accept you won't be as active while you recover. Don't be completely sedentary if you don't have to. Even a bit of movement is good. View injury as a time to try new types of activity – safely.
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Tips to prevent injury

Learn why injury can be such a letdown, and some tips for preventing it. Injury can seem so unnecessary, but that doesn't mean you shouldn't take it seriously. Listen to the rest of this course to learn tips for preventing injury.
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Prevention tip 1: Warm up

Are warmups really so important? Learn why they're probably your number one prevention strategy. Turns out warm ups are not optional! Do one to get all the injury-prevention benefits. Warmups put your body through its range of motion before strenuous exercise. Be sure to warm up the whole body for 5-15 minutes before exercise. Luckily, your Freeletics Coach programs warmups for you. Don't skip them!
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Prevention tip 2: Check your ego

Discover how a humble mindset can help you avoid injury. An ego check before training is a great way to prevent injury. Humility doesn't mean deemphasizing achievement. It means not letting pride dictate training. People letting ego drive training are more likely to make poor decisions. If you think your ego might be in the driver's seat, reflect on if you're trying to impress.
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Are your expectations holding you back?

Learn about one of the biggest obstacles to a training comeback: comparing yourself now to who you were before your setback. No matter what stopped you from training, appreciate who you are now, and not who you were before your setback. Holding yourself to the standards you had before you stopped training may be unrealistic. An injury could have sidelined and weakened you. Or you may have experienced some other kind of physical change. Maybe your circumstances are completely different now. What used to be possible – like training five days a week – may not be realistic after a big life change. Recognize the changes that have happened, but don’t let them stop you. Set new goals that work within your current situation. Focus on where you’re heading now, and the progress you’re making on this new leg of your training journey.
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Coming back to training is possible

It’s possible to start training again. Do it with the right mindset by learning about what happens to a body when it stops training, and why people who come back to training may be at an advantage. Getting back into training is possible. Set yourself up to succeed by remembering a few key things. Once you stop training, detraining starts a few weeks afterward, and you lose fitness. That means slowly losing strength and endurance over time. When you start training again, you’re at an advantage compared to someone who never trained. You remember how to do exercises, and your body may have retained some of its extra strength and endurance. Training is a journey. If you had a setback, don’t worry. You’ve now made the biggest, best decision: to come back to training.
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Design your comeback for success

The best way to get back into training is to start progressively. Learn how, and what that means for you. You’re more likely to succeed in your comeback if you take your new situation into account and start back slowly. What were you doing before your setback? While it’s important to focus on the present, the past can be a guide to what you liked to do, and how often you liked What do you think you’ll still be able to do now that you’re coming back to training? What’s a realistic schedule for you now? Don’t be afraid if it’s not what you used to do. It’s better to train twice a week for a year than five times a week for just two months. Most importantly: Be honest with yourself! If something you used to do won’t be possible now, don’t worry. And if something isn’t working for you once you’ve started training again, don’t be afraid to dial it back.

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