Training Around Injuries
Training around injuries or aches and pains can be challenging, but it’s entirely possible with the right approach. Great clients know that staying consistent while prioritizing safety is the key to long-term success. Here are five ways to keep moving without having to quit your routine:
Modify Exercises: If a particular movement causes pain or discomfort, modify it. For example, switch from high-impact exercises like running to low-impact options like cycling or swimming. If loaded squats are bothering you, try going much lighter, or substituting the movement with an easier isometric movement like a wall sit. Substitutions allow you to keep working the same muscle groups without aggravating the injury.
Focus on Other Areas: Injuries don’t mean your entire body has to stop. If you have an upper-body injury, focus on lower-body exercises and vice versa. Strength training other areas can help maintain overall fitness and even aid in recovery through improved circulation. Over the years, we’ve seen clients who have broken a toe outside of the gym, show up in a walking boot, and get to work on a modified routine and find great success during that time.
Incorporate Mobility and Stretching: Sometimes, aches and pains stem from tightness or imbalances. Adding mobility drills and stretching can help improve your range of motion, reduce pain, and speed up recovery while keeping you active. If your body has high inflammation, oftentimes, the stress of working out, especially at high intensities can be overwhelming. Finding the right balance is key.
Work with a Coach or Physical Therapist: A professional can help you create a plan tailored to your injury or condition. They’ll teach you how to train safely, suggest modifications, and ensure you’re progressing without risking further injury. If you’re already working with a strength coach and you find yourself injured, it would be a great idea to find a great physical therapist to diagnose and treat the injury. The therapist will also guide your coach in exercise selection and progressions. Coaches and therapists can collaborate on the best plan to help the client heal and recover quickly!
Emphasize Recovery: Use the downtime to focus on recovery strategies like foam rolling, gentle movement, proper nutrition, and increased sleep. Recovery is an essential part of fitness, and prioritizing it during an injury can enhance your long-term performance. If your recovery is lacking, an injury can be an opportunity that forces you to focus and make the appropriate adjustments.
The key is to listen to your body, respect its limits, and focus on what you can do. Injuries are temporary, but quitting your routine entirely could set you back much further. By staying proactive and adaptable, you can continue making progress while your body heals.