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Working Out with Injuries

Matt Thompson Nov 25, 2019
If you are a human being injury is inevitable. At a point in life, you are bound to suffer from injuries. As pessimistic as it may sound, it is an essential truth. If you like to work out and end up injuring yourself either through an unfortunate accident or by working out chances are you have to take some decent time off and rest, recover for a bit.
Even if you have a leg injury or an arm injury with proper planning, common sense and an OK from your doctor you should be fine with light workouts and exercises. If you have a part of your body immobilized it is still possible to get great workouts done through the use of cross-training.
Since detraining is a fact of life when you decide to stop working out, you need to be receptive to the science that you can still maintain your fitness level through exercising at 70 percent of your VO2 max once per week. Let’s discuss what you should be focusing on based on your eccentricity of the injuries.

Foot and Ankle Injuries

If you have a trainer, talk with him before you proceed to work out on your own. If you do not have one just be extra careful and know what you are doing. Try not to activate the muscles in the area of your injury. You can use a rowing machine potentially as long as you don’t work through the pain. A stationary bike with one leg is also doable.

Leg and Knee Injuries

Leg and knee injuries restrict a lot of headroom for most athletes and active people. Most endurance workouts require extension and flexion of the knee joint. Developing a new routine of workout can be frustrating. One-legged exercise and workouts like one-legged cycling and kayaking are good alternatives. If you feel any pain do not continue.

Elbow and Shoulder Injuries

Since elbow and shoulder injuries occupy the upper body, the continuation of lower-body exercises like cardio, walking, light leg lifting is very safe. Circuit training routines help balance power and strength in the muscles and joints that are not injured. Perform each workout for a minute or two and take a quarter of a minute of rest.

Low Back Injuries

One of the more difficult injuries to recover from is low back injury. Be careful with back injuries as they are stubborn to workout with. Talk to your doctor beforehand. It’s better not to skip such consultation when your back injury is at question since it can worsen your condition. Walking and recumbent cycling are safe.

Things to Look Out For

Never continue working out if you feel an increasing pain near your injured muscle. Better safe than sorry. Try light exercises more and if you lean on the heavier side try to do shorter reps. Keep a trainer close by and avoid risks.