How to workout around an injury


Have you ever been injured? If not, then you probably haven't lead an active enough life. Injuries are a inherent risk for those who exercise a lot or who are very active. The risk to injury can be reduced through safe practices like warming up correctly, maintaining good mobility, knowing your limits, cooling down and stretching following exercise; but they can never be eliminated completely.

So when it does happen it's good to have a plan already in place. Follow these simple points to ensure you don't have to sit around feeling sorry for yourself the next time an injury happens.

Keep training

  • The first and best rule is to keep training. If a limb is injured there are always other body parts that can be exercised. eg. if your ankle is sore - train your upper body, if your shoulder hurts - focus on squatting. When you exercise it causes increased blood flow, which helps with the healing process. Train around your injury and see that injury improve quicker.
  • Really the only injury types that may stop you from exercising at all could be spinal/neck type injuries, and even then just moving with an activity like walking or cycling can still be hugely beneficial with the above healing process.

See a professional

  • As easy as it is to consult Dr Google, always get a second opinion from an actual real person. A physiotherapist, chiropractor, or osteopath you trust can probably give you the best advice, especially once they've had a chance to have a hands-on consultation with you.
  • If they tell you to rest completely or avoid exercise (barring the spinal example above) consider seeing a different specialist. The person you're seeing may be out of date with the best injury recovery processes.

Work on fixing the cause of the problem

  • Assuming the injury is not an acute one (a one-off type injury from a fall, collision etc.) then you'll want to think about what may have caused it, so that it doesn't happen again. The professional above may have helped you with identifying what this is.
  • Once identified it's time to work on this issue, and there is where your personal training coach can help greatly. Often areas of weakness, tightness or poor movement patterns are to blame. These have usually built up over time and are at the root cause of the problem. They will remain unless some actions are taken within your programming to remedy them.