You finally found a workout you love. Maybe it’s running, maybe it’s a spin class, maybe it’s indoor rock-climbing. And then, by no fault of your own, you find yourself in a position where you can’t do it anymore.

Then What?

 

When You’re Injured

Getting injured sucks. Not only are you unable to do whatever it is you love, you’re also in pain. After I ran the marathon a couple of years ago, I ended up with either torn adductor tendons in my hip, or a pelvic stress fracture. I never bothered getting the MRI to work out which it was because the Rx for both was the same: REST. Except for me, a personal trainer, ‘rest’ meant commuting and working on crutches in a gym where I watched my clients, colleagues and gym members running, lifting, spinning, and having fun, as I hobbled around and pretty much felt miserable with a smile pasted on my face.

The Workout Backup Plan:

My situation was an extreme – not only was I prevented from running, I also couldn’t walk or do anything where I put weight onto my leg. Hopefully your injury is a little less all-or-nothing. Common injuries I’ve come across in clients are Patellofemoral Syndrome (aka runner’s knee), Plantar Fascitis, various muscles strains (usually hamstrings), and Achilles Tendon pain.

First up: SEE A DOCTOR! I usually recommend clients visit an orthopedist rather than their general care doctor, as an orthopedist specializes in the skeletal system and everything that helps it move – i.e. joints, muscles, tendons and ligaments and therefore have experience treating athletes at every level. Base your activity level as you recover from the injury on your doctor’s advice. You can always tell your doctor the exercise you were doing previously and ask for recommendations for alternatives.

Identify the movements that exacerbate your pain and modify. Once you get the all-clear from your doctor to do physical activity, work out what it is you can’t do, and find a replacement. For example, a friend of mine had to have a bunionectomy and she wanted to stay fit and active while she recovered. She wasn’t able to put any weight on her feet, so for lower-body strength training I suggested doing exercises on the floor using ankle weights or bands, and using machines for lower body that don’t require weight through your feet, like the Roman Chair, or the Leg Extension machine. This would be a great time to take advantage of the free session lots of gyms offer for personal training, so you can discuss options to work around your injury with a trainer. If you can afford it, I would suggest buying a few sessions with a trainer experienced with whatever injury you’re suffering, so you get on the right track.

When You Don’t Have Enough Time

You want to do Bikram, but it’s a 90 minute class, and you find it difficult to swing 30 minutes at a time. Or, you love Zumba, but the class times don’t work with your schedule. Sometimes, you just can’t make the timing work. I would love to do more yoga, but there are a limited number of options I have for the time I have free of work and not on mama-duty. (And I live in Brooklyn, people! Yoga studios everywhere!)

The Workout Backup Plan:

Improvise! You can’t do a 90 minute Bikram class, but is there a shorter class that would work? Failing that, you could try DVD’s or online workout downloads of yoga (or really any) classes – then you can do them anytime. Don’t discount the idea of getting your workout in while socializing with friends. You could go dancing, or walking, or try something like renting bikes or horseback riding for a fun friend date.

But if you just find yourself short on time for your workout, make it count. Make sure you have a plan so you don’t waste a moment deciding what to do as your workout. And make sure you sweat! Try these workouts to get done in 30 minutes.

When You Don’t Have the Resources

Maybe you don’t have the money for a gym membership; maybe you want to play tennis but there are no courts near you. One might say where there’s a will, there’s a way – just ask my Fit Mama Friday Zoe, who taught herself ballet in her living room in rural Australia. But if you’re really stuck, think outside the box.

The Workout Backup Plan:

Don’t underestimate the power of the internet for finding workouts. There are lots of resources for finding free or inexpensive classes or workouts online. Try Workouts on Demand; iTrain; or HasFit, just to start. You can usually also find workout channels on cable or satellite, either on demand, or you can set your DVR to record. For gym or class discounts, try out sites like Groupon, or Living Social for deals.

Want to play tennis but you don’t have access to a court? Start out small, with a brick wall or fence to hit balls against. Practice tennis drills at the gym or in the park. Consider an intensive tennis camp as a vacation. You get the idea – if you don’t have the necessary resources, get creative.

 

Have you ever had to work around an injury or life stuff and still got your workout done?

If you got injured or couldn’t do your regular workout now, what would be your backup plan?