Being injured is no fun. But when you’re used to being really active, being injured seems a thousand times worse. And oh hey, guess what? I’m injured right now.
I have some tendonitis going on in my right arm, which has been so frustrating. I am trying to take the advice I always give to clients who are injured, so that I can safely continue working out while my arm heals. Because let’s face it, if you take away all form of exercise from an injured athlete, you’re left with a very cranky, mopey individual. And no one wants to deal with that.
So let’s check out how you can assess how to work out when you’re injured! Knock on wood you never need the advice in this post, but just in case. 😉
What’s Up, Doc?
You already know, I’m sure, that I’m going to say see a doctor if it doesn’t resolve itself within a few days. While I may not have exactly taken that advice myself, I do work in a gym with a physical therapy office attached, so that counts too. Don’t just get a diagnosis from your doctor or therapist or chiropractor, though. Explain that you’re an active person and you’d like to keep working out, and ask questions, like what movements or activities should be totally off-limits? What would they suggest you try as an alternative? If you don’t tell your doctor you want to keep exercising as you recover, they may not offer up advice, so don’t be afraid to speak up and just ask how to work out when you’re injured.
Get Creative
Think about what it is you can’t do and come up with a replacement. For example, instead of running or walking, you may be able to use a bike with no problem and get to some spinning classes. If your injury is painful enough to even make cycling impossible, you could try a hand-cycle (called an ergometer), swimming, walking or running in a pool, or using the rowing machine. According to the American College of Sports Medicine, cardio is defined as “any activity that increases heart rate and respiration while using large muscle groups repetitively and rhythmically,” so even doing a circuit-style weight training session could count as cardio if you keep your weights light, with high repetitions, and move quickly from one exercise to the next to keep your heart rate elevated.
Get Down With It
If you have a lower body injury and aren’t able to put any weight on your feet at all, then move it down to the floor! For lower-body strength training, try exercises on the floor using ankle weights or bands. Use machines for lower body that don’t require weight through your feet, like hamstring curls, leg extensions, and the Roman chair.
Find Your Balance
When you have an upper body injury, you can be limited in all your activity because jostling the injured area can be painful. If you are limited to walking very slowly, you could do that on a treadmill with the resistance high in order to make it challenging. Usually a bike is fine for upper-body injuries, but again, make sure you increase the resistance so your heart rate stays elevated throughout your workout. Most lower body strength training should be okay for you; if you are unable to hold weights in both hands, you can enjoy the extra abdominal workout you get by using your abs to balance yourself as you squat or lunge with weight on only one side!
Namaste
Another option could be yoga – it really depends on what your injury is. If you decide to try it, pick a fairly gentle, or beginner-style yoga class, and get there early so you can grab the teacher when he or she arrives and explain what’s going on with your body. Your teacher will know modifications you can try, and if they know ahead of time, they will usually cue you specifically when they know there is a flow or pose coming up that you shouldn’t attempt. And remember, yoga is a forgiving class, because if anything doesn’t feel right, it’s not a big deal to just hang out in child’s pose, or whatever feels good, if you need to.
I am lucky that I can run with my arm like it is – when the elbow is flexed it feels fine. It’s really just gripping with weight, or anything where my arm is straight that I feel pain when working out, so I’ve been able to work around it and find alternatives. And my group fitness class participants have been complaining about enjoying the recent increased focus on butts and abs in my classes. 🙂
Have you ever had an injury you were able to work around when exercising?
What’s the one form of exercise you’d miss the most if you were injured?
I’m a beginner runner, never had an injury so cannot comment on this topic…
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As someone who has only been actively going to the gym for about 1.5 years it is really good advice to not force things. I sometimes get tendinitis in my elbows from lifting weights. I give them a break and work on other areas, squats, leg press, etc.