Tips for Training Through Injuries, Aches & Pains
Many of you know that I've been dealing with a minor injury for a few weeks now and haven't been able to do all of my usual classes and workouts. Luckily, after 10 years as a personal trainer and fitness instructor, I've learned how to modify and work around injuries, aches, and pains as much as possible.
Here are some of the tips I shared on my Instagram last week to help you keep moving and come back even stronger:
BE SMART
Follow doctor's orders!
If you're told to stay off something, avoid certain movements, go to physical therapy, etc... DO IT.
The goal is to HEAL & be able to return to activity pain-free, not to prolong injury by pushing to return too soon. (As someone who literally makes her living being active, this is the hardest one for me to follow!)
BE STRATEGIC
Once you know what you CAN'T do, everything else is fair game 😉
Depending on the injury, you might need to:
Focus on all upper or lower body
Use machines instead of free weights
Perform exercises seated vs. standing or balancing
Use bodyweight only
Switch to the stationary bike instead of treadmill
WORK WITH A PROFESSIONAL
If physical therapy is prescribed, DO IT. Do the exercises they give you outside of sessions.
Ask your doctor or PT specifically what you are and aren't allowed to do for exercise, and then work with a personal trainer to come up with a plan that accommodates your injury and restrictions while keeping you active. We can be pretty creative with modifications and workarounds!
KEEP MOVING IF YOU CAN
If you're told NOT to move, obviously listen.
In many situations, however, moving is beneficial. Physical therapy is a great example of this!
Movement increases blood flow throughout the body, which aids healing and recovery. It also supports overall heart, joint, and brain health.
EAT & HYDRATE FOR HEALING
Eating and drinking enough helps support the healing process. It ensures adequate blood flow to bring oxygen and nutrients to the injured tissue. Consuming enough anti-inflammatory fats, adequate protein, and a range of nutrients from fruits & veggies is key to recovery.
Keep in mind that consuming alcohol, nicotine, caffeine, or excess salt can disrupt fluid balance and decrease blood volume, which can lead to dehydration and slower healing.
I've worked with clients who've sustained injuries or experienced aches and pains and thought they couldn't train at all, but it really depends on the injury! There are hundreds of joints and muscles in the human body, so even when one part of the body is out of commission, there's a good chance there are other things we can work with!
Navigating injuries can be annoying and frustrating, but being injured doesn't necessarily mean you can't do ANYTHING. You'll likely need to make adjustments, but with the right plan, you can keep training through your injury so you come back stronger than ever.
Note: I am not a doctor or a physical therapist. This is general fitness advice, but it might not be appropriate for YOUR specific situation. Always consult your own healthcare provider first. Knowing exactly what's going on with your body is the first step to creating a safe plan to work with and around any issues!
