how to train around injuries
Chances are at some stage you’ll experience an injury either in training, or an injury that happens outside the gym that affects your training.
Whether it’s a niggle, a solid speed hump or something significant - there’s some basic rules to apply to help your continued progress in the gym.
Sustaining an injury can be a significant setback, not just physically but also mentally.
The temptation to hit pause on your fitness journey might be strong, but there are ways to continue training while prioritising the healing process.
When an injury occurs, blood flow to the affected area plays a crucial role in the healing process.
Increased blood circulation delivers essential nutrients, oxygen, and immune cells to the injured tissue, promoting repair and recovery.
While some movements may be restricted, it's important to find exercises that stimulate blood flow without compromising the injured area.
Pain is a really good indicator here, and something to go by daily when training around an injury. If it’s painful, avoid it.
While lifting might be limited, modifying exercises to work around the injury is key.
Got a niggly shoulder? Shift the emphasis to lower body and core workouts.
Got a funny knee? Tell your coach and sub out the squats for a press instead.
Keeping mentally healthy when training around an injury is crucial.
Exercise is known to release endorphins, which act as natural mood lifters.
It’s a double whammy if you have to stop training.
The ‘knock’ of an injury mentally on your gained momentum and the ‘knock’ of the ceased endorphin release.
By adapting your training routine rather than stopping your training routine - you not only support physical recovery but also contribute to your mental well-being.
Staying active, even in modified ways, helps to provide a sense of accomplishment and maintain a positive mindset during the recovery process.
A phenomenon you need to know about is called Cross Education.
Studies have shown that it is possible to slow or halt the loss of muscle of an injured side that is ultimately immobilised.
By training an uninjured side as soon as possible after an injury, you can reduce and even gain strength in the injured side without even training it.
For eg. you unfortunately break your wrist on your skiing holiday.
Best thing you can do is start single arm dummbell work on the other arm, single arm ring rows, single arm bicep curls.
Your injured arm will stay strong without even having to work.
It’s almost like magic.
If you want to have more of a read on the technical side of this, see the links below:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5465979/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5972467/
Remember, when we wear the ‘coach’ badge on our back, we are here for tips, tricks, motivation and support.
If you’ve suffered an injury the best thing you can do is get it seen to by a professional (physio, physician) and come and ask us how we can help to keep moving.
We’re here for you.
