Categories
Body icon
Body
We celebrate all shapes and sizes because we see nothing but beauty.
View Topic
Life icon
Life
GR8NESS isn’t something you do; it’s how you live.
View Topic
Mind icon
Mind
Infuse mindfulness and awareness into everything you do.
View Topic
Self Care icon
Self Care
Refresh, renew, and reconnect with your inner self to nurture your wellbeing.
View Topic
Soul icon
Soul
Connect with all of humanity and discover your true self.
View Topic
Body
We celebrate all shapes and sizes because we see nothing but beauty.
View More
Categories
A life in motion is a life well lived. Move. Discover. Grow.
View Topic
True health lies in finding the perfect balance of mind, body, and spirit.
View Topic
Chronic pain can be debilitating. Regain control of your body and mind.
View Topic
Remedies sourced from nature help heal pains, both seen and unseen.
View Topic
Feed your body properly and you’ll nurture more than just the physical.
View Topic
Life
GR8NESS isn’t something you do; it’s how you live.
View More
Categories
Ease the way you move through life with simplicity and intelligence.
View Topic
Strengthening your relationships helps you celebrate who you’ve become.
View Topic
Raising children is the job of a lifetime. And you never get to retire.
View Topic
Our planet is a marvelous gift. Become the change the world needs by helping it heal.
View Topic
They’re an extended part of your family. Care for them the way they deserve.
View Topic
Mind
Infuse mindfulness and awareness into everything you do.
View More
Categories
While you cannot escape the stresses of life, you can find shelter inside yourself.
View Topic
Calming anxiety, easing depression, and discovering peace of mind are within your grasp.
View Topic
Everyday tools, training, and techniques to convince your brain it can be so much more.
View Topic
From mantras for self-love to changing the way you look at wellness.
View Topic
category alt tag
Self Care
Refresh, renew, and reconnect with your inner self to nurture your wellbeing.
View More
Categories
The journey of self-discovery is never-ending. Embrace your journey.
View Topic
Feeling good about your outside impacts how you feel about your inside. Feel beautiful both ways.
View Topic
Soul
Connect with all of humanity and discover your true self.
View More
Categories
Dive into your practice and experience something new every day. Give your mind some space to grow.
View Topic
Feed your mind with powerful positive statements to help you believe in yourself.
View Topic
In a fast-paced world, sometimes the best thing you can do is to breathe.
View Topic
GR8NESS expert Expert Reviewed
muscular man stretching before exercising to avoid injuries
372 Views
2 Min Read Time
0 Shares

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

GR8NESS RATING
0
gr8 vote
GR8
1
meh vote
MEH
0
pass vote
PASS

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
1 of

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 
2 of

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 
3 of

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
4 of

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
5 of

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
6 of

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. 

GR8NESS RATING
0
gr8 vote
GR8
1
meh vote
MEH
0
pass vote
PASS
GR8NESS expert
GR8NESS expert icon
GR8NESS expert Debbie Ryan
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.
Learn More
Related Articles
GR8NESS expert Expert Reviewed
Image by InnerVisionPRO / Shutterstock 

Are Resistance Bands an Effective Workout? [Poll]

In light of the coronavirus, what's a more relevant subject to discuss than at-home efficiencies such as working out from home? A popular method used today is the resistance band method. Have you given them a try, and if so, do you find them to be effective? [playbuzz-item item="b89f0039-6146-4fac-8401-324a34e84616" wp-pb-id="294066"]...
GR8NESS expert Expert Reviewed
Image by fizkes / Shutterstock

When Should I be Stretching? Before or After My Workout?

  Working out is challenging enough; we know this. Finding time, motivation, gear, and a viable method to the madness of staying fit is not exactly an easy task. Everyone operates on their system, time clocks, and lifestyle. Not to mention, we all do so with our respective bodily systems....
GR8NESS expert Expert Reviewed
Image by Gorodenkoff / Shutterstock

5 At-Home Exercises That Won’t Disturb Your Neighbor

As the way that society operates continues to evolve at a fast pace, it is simply wise to make your productive activities as portable as possible. One essential activity that tends to be positively impacted by remote accessibility is working out. Being able to maintain a steady exercise routine and...
The URL has been copied