How To Train Around An Injury
How To Train Around An Injury
Injuries happen, they are part of life, physical activity and sports. But with the right strategy, you can still work on your goals and train around an injury instead of doing absolutely nothing. In fact, most of the time is going to be more beneficial to start moving as soon as possible after an injury.
Here are some tips on how to stay safe working out around an injury.
Choose Low-Impact Activities: If your injury affects your joints or muscles, try low-impact activities like swimming, cycling, or using an elliptical machine. These exercises provide a good cardiovascular workout without putting stress on the injured area, allowing you to stay fit while recovering.
Modify Your Routine: If you normally do high-intensity or impact workouts, make modifications to reduce the strain on your injury. For example, switch running to walking, or perform lighter sets of strength exercises with more rest between each set. Lowering the intensity lets you keep training without aggravating your injury.
Incorporate Stretching and Mobility Work: Mobility exercises and stretching can help prevent stiffness and promote healing. Focus on the uninjured areas of your body, and be sure to stretch gently to avoid putting pressure on the injury. A combination of stretching and foam rolling can aid in muscle recovery and improve flexibility.
Listen to Your Body: The most important rule when training around an injury is to listen to your body. If you feel pain or discomfort during any exercise, stop right away. Pushing through pain can make things worse. Instead, focus on gentle movement and recovery as you work with your injury.
Consult a Professional: If you’re unsure which exercises are safe, consider consulting with a physical therapist or personal trainer. They can create a tailored training plan that suits your specific injury and helps you stay active without compromising healing.