Working Out While Injured

You’re injured, now what?!  Sharing some practical tips on how to keep up your fitness throughout recovery.

Guys. We made it through Monday! I also came across the photos and results from Sunday’s race.

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Check out that uneven terrain! Let’s just say my calfs, shins, and hips are still feeling it two days later. As a result, my workout today will be very upper body focused 😉 Even though I’m thankfully not injured, just tired and sore, it got me thinking about making sure that we adjust our workouts for when our bodies need a break.

Let’s be real. Injuries suck. We can do so much to prevent them and take care of ourselves, but the truth is, they happen and are awful. As a recovering distance runner, I remember getting hurt and panicking. Without running, I didn’t know what to do to stay fit, so I would stress, gain weight, and be all around miserable. Looking back, this was purely due to the fact that I was not educated about alternatives!

Although you may get injured, it does not have to stop your fitness plan dead in its tracks. An injury is just another variable to consider in your fitness routine.  If you’re smart about how you train and use the tips below, you can still maintain your routine and even make strength gains as you recover!

Although you may get injured, it does not have to stop your fitness plan dead in its tracks. An injury is just another variable to consider in your fitness routine. If you're smart about how you train and use the tips below, you can still maintain your routine and even make strength gains as you recover!

ALWAYS consult a medical professional

If your pain is sharp and intense or just plain won’t go away, definitely go see a doctor. It’s so important to know what’s going on so you can tell your trainer. Even if you’re working out alone, you need to know what’s hurt so you can stay away from it. Be sure to ask lots of questions about what you’re cleared to do, the length of recovery, and any physical therapy and/or palliative care suggestions.

Figure out what hurts

Although it sounds basic, especially after being diagnosed, it’ll be helpful to know which ranges of motion bother you. Once you recognize the movement pattern that tweaks your injury, you can eliminate it, subbing in alternate exercises.

Ice post workout

Because of the body’s integrated nature, even with our best attempts, we may accidentally work the injured area unintentionally. For that reason, it’s a good idea to ice your injury for 15 minutes after completing your workout. This will bring down any swelling or irritation, allowing you to hit it again with your next scheduled workout.

Ask for modifications

If you’re taking a workout class or working with a trainer, don’t be embarrassed to ask for help! Your instructor is educated to modify exercises for you, so customize the class based off of your needs. Besides, that’s what we are here for 🙂

Shift your focus

If you’re unable to modify exercises such that they don’t bother your injury, it may be time to take a break from training that area. And that is TOTALLY okay. A few weeks or months will be a blip in time, so focus on recovery while training areas of your body that don’t hurt!

Upper body injury? Try this workout.

Lower body injury? This is a great option.

Train your core

Extremity injuries are super common, so why not take extra time to focus on your core? A strong core is super beneficial and often won’t involve your injury.

I hope these resonate with you! As always, if you have any questions or need some advice, feel free to shoot me an email. I’m happy to help!

What’s your biggest challenge to staying active?

2 thoughts on “Working Out While Injured

  1. Love this. Its so important to rest so our bodies and minds can recover, and sometimes getting caught up in a fitness mindset makes rest seem scary. I like the idea of active recovery, so thank you for all of the tips and modifications! Keep up the great posts 🙂

  2. So I’m the worst of pushing myself to injury. I used to be a long distance runner and by the time a race would come that I wanted to participate in, I would usually need to skip because of knee pain. I really learned how to stretch and ice. Also, Epsom salt baths are my friend 😀

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