How to Work Out With an Injury
Unless you’re a part of the superhero minority, chances are – you’re prone to injury.
Dealing with an injury can definitely take an emotional toll on any athlete. It’s easy to feel flustered and frustrated in the early stages of recovery, when the next intense workout feels miles away.
But fear not – because there will come a time where it’s safe to work out again. When that time comes, it’s important to realize you can’t immediately beat personal records or run a marathon. Coming to grips with that can be challenging – but your patience will pay off.
After a medical professional gives you the green light to hit the gym again, here’s some advice to get you through your overwhelming transition back into the gym:
Patience is a virtue – for a reason. It’s going to take some time to get back into your normal routine, but you’ll get there with patience. A positive mindset is crucial when you’re in a tough situation like an injury. Some situations are tougher than others – but everyone’s frustration is valid. Stay positive and realistic to avoid slowing your recovery or risking re-injury. This is where a trusted personal trainer can give you guidance on realistic expectations and creating a program comprised of effective yet safe exercises and technique. The first workout after a long rest can make you feel invincible, but now is not the time to act out your Olympic weightlifting aspirations.
Start off slow
For your own good, start off slow – and light to rebuild muscle and strength. Often it’s best to start with exercises that increase your flexibility and mobility to prevent further injuries. Go back to the basics and don’t get extravagant with your workouts. Focus on form, rather than weight.
Know your options
If you’re battling a leg injury, rule out the more challenging movements right off the bat. Stay away from pressure-provoking exercises like squats and jumps. If you’re battling a shoulder injury, try some shoulder raises instead of presses to keep as much burden off your muscles as possible. Just because impact exercises are off the table doesn’t mean you can’t rebuild your strength, agility and endurance. Thrive Fitness has specialized certified trainers with experience ranging within collegiate & professional sports to gymnastics and general fitness. Contact a personal trainer at Thrive Fitness to explore all your post-injury options.
Train smart and listen to your body’s cues
Your body never lies – listen to it. If an exercise is irritating your injured area, don’t continue a second longer. Pain is your body’s way of communicating to you that you should probably avoid whatever exercise that may be – or else, you can risk reinjury. It’s important to avoid a vicious cycle of injury, recovery, and injury again. Train smart to rebuild your strength without tearing muscles or blowing out joints.
Day by day, workout by workout, you’ll see and feel improvement. But like most things, the foundation for recovery is hard work and patience. Keep a positive mindset and trust your doctor’s and trainer’s advice. Injuries are a part of almost everyone’s fitness journey.
The certified personal trainers at Thrive Fitness are available to set up a fitness plan to accommodate to your goals, and your injuries. Contact us to learn more.