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Don’t Let Your Injuries Set You Back—Here’s What Workouts to Do

Amanda

Nov 16, 2019

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Has an injury set you back from training? Unless you’ve been advised by a physician or physical therapist not to exercise, you likely have options. It’s normal to shy away from working out when you’re not feeling one hundred percent physically.

Contrary to what might seem immediately logical, working out can help to rehabilitate strains and aches. The trick is to have the correct support and protective measures.

The Precursors to Working Out with Injury

Proper form is necessary to ensure no worsening of existing, or provocation of additional injury. Making sure to stay adequately hydrated, and absorb appropriate nutrition will allow you the best possible platform to begin. Add anti-inflammatory spices or foods to your diet to reduce inflammation. If possible, pick up some muscle and joint support supplements.

Levels of Injury

Note that there are different levels of injury, being acute, sub-acute, and chronic. Acute, or damages that occur rapidly, such as a thrown back or broken arm, require particular attention. Subacute is an injury that builds up over time. A simple routine of light exercise may help. Chronic injury or symptoms that last for longer than six weeks also require a precise strategy for protecting the injury and enabling recovery.

Consult with a physician to determine best practice, but be aware of these workouts to do in place of letting your injury get in the way.

Fit female holding a dumbbell in one arms

Image by Limor Zellermayer / Unsplash

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Light Weight Lifting

Lifting weights might seem like an obvious don't when it comes to taking care of injuries. However, if done correctly, lifting light weights can help rehabilitate muscles and joints. With proper form and sticking light, lifting weights can impact the muscles surrounding the injury, or the secondary muscles.

When these become stronger, tension is released from the site of injury.

Athletic swimmer breast stroking through the water

Image by Guduru Ajay / Pexels

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Swimming

Swimming is a low impact and an optimal exercise for just about any injury. Even if you're unable to execute full movements, the resistance of the water serves to work your muscles at minimum force. It's a fantastic way to improve cardiovascular function while training, which will allow more oxygen to your muscles, helping them to recover.

Swimming is very easily modified, and when in doubt: floating is still a workout and requires activation of your core.

Woman and man riding a back next to each other

Image by Jay Kudva / Unsplash

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Cycling

Riding bike is relatively low impact, though it is advised to stay off trails and advanced routes while injured. Gradually progressing in intervals is a good way to factor biking into your routine while maintaining it's minimal stress on your body.

Cycling is ideal for those with a minor injury that are looking to get back into interval or circuit training. It allows for adequate use of the lower body without the strain of landing on your feet and knees.

Woman excising by talking a walk on the sidewalk to help reduce inflammation

Image by Arek Adeoye / Unsplash

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Walking

They say it for a reason—if you can't run, walk. Walking is just about the simplest form of exercise that we often take for granted. It only requires a few minutes a day to reduce inflammation and get the blood flowing. It promotes stronger bones and improved balance.

Walking just a short amount each day is perfect for those that want to get moving after an injury, but don't have the ability to go into more detailed exercise just yet.

Group of women using yoga to exercise through injuries

Image by Unsplash

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Yoga

Yoga is the holy grail of modified training. Each posture is derived to strengthen and soothe the body. Many times, yoga instructors will physically help to adjust students into more comfortable positions based on injury or other ailments.

Yoga is beneficial to all injuries, helps to improve flexibility, coordination, and cardio. It is specially recommended to those with injury for its adaptability and the general mindset of yoga to come as you are and stay humble in your practice. It helps to establish a healthy mind-body connection that can only help in the case of injury.

two women in the gym using equipment to help stretch the lower back

Image by Shutterstock

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Pilates

Pilates is essential for improving flexibility and overall strength. It's slightly more intense than yoga but geared toward modification as well. While laying out your mat is sure to get you a thorough low impact strength training, it is also available with a reformer machine. It uses more than body-weight and it's a good way to take training to the next level while rehabilitating.

Pilates is useful for alleviating overall pain and tension on the body. Be sure to speak with your instructor about any injuries.

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Debbie Ryan

Expert Reviewer

“Even “light” weight lifting can be harmful to the novice or senior if not monitored by a professional. Most people have no idea about the amount to lift and need a trainer or therapist to help them with a regimen that is tailored to them. Physicians can be broad about this but many injuries take place because people are over zealous or they do not have the proper technique. Oversight by a professional to learn and be sure you are lifting correctly cannot be overstated enough.”

Amanda

GR8NESS Writer

Amanda is a GR8NESS contributing writer who lives in celebration of self care, and endeavors to approach all things with a student mentality. Her love for the study of self-development is rooted in fitness, holistic wellness, and skin care. She is an advocate for mental health; and hopes to connect others to their own way of daring to care.

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