How to Exercise With an Injury

Getting injured is a frustrating experience for anyone, especially active exercisers. It’s a situation that can leave you feeling discouraged and unmotivated. That said, it’s important to remember that most injuries are simply a set-back; getting hurt doesn’t always mean you need to stop exercising entirely. In fact, staying active can sometimes speed up your recovery, when done safely and correctly. So, when is it safe to exercise with an injury, and how should you approach it? Here’s the Nielsen Fitness guide to help you maintain fitness while recovering.

Exercising With an Injury

CONSULT A HEALTHCARE PROFESSIONAL

“Are you ready — really? You might think so, but it’s important to talk to your doctor before you lace up your sneakers. Even if you think the answer has to be yes” (Web MD, 2022). Knowing which type of injury you’re dealing with will inform your approach to exercise during recovery.

Injuries typically fall into two categories: acute or chronic. Acute injuries are sudden, like sprains, strains, or fractures. They often result in sharp pain and swelling. On the other hand, chronic injuries develop over time due to overuse or improper movement, like tendinitis or shin splints. Upon receiving a proper diagnosis, your doctor can advise you on how to proceed. Doctors often advise in-home and virtual personal trainers on priorities and limitations when exercising with an injury.

NEVER PUSH THROUGH PAIN

If an activity causes stabbing or worsening pain, stop immediately. “A certain low level of soreness is acceptable, but you should not push through pain while exercising” (Cleveland Clinic, 2020). The all too common advice of “no pain, no gain” is not a motto that our in-home personal trainers in Toronto, Collingwood, London, Hamilton, or Ottawa (and virtual personal trainers everywhere) subscribe to. If pain persists, Nielsen Fitness will always suggest a modified movement or alternative exercise.

MOVE WITH CARE

If your workout felt okay but swelling, redness, or soreness increases after exercising, it could indicate that you’re overdoing it. It’s best to take it easy until swelling subsides before attempting any further exercise. If the injured area is too stiff or painful to move through a full range of motion, it’s likely not ready for regular exercise. The correct approach depends on the severity of your injury and how movement near the area makes you feel.

EXERCISES TO AVOID

While it’s important to stay active, some exercises should be completely avoided. High-impact activities like running or jumping can worsen knee, ankle, or hip injuries, heavy lifting can strain injured muscles or joints, and fast or sudden movements can re-aggravate acute injuries.

OUR TIPS

Adapt your exercises to avoid stressing the injured area. For example, if you’ve injured your lower body, focus on upper body movements like seated rows or modified push-ups. If your injury is in the upper body, you might switch to lower-body exercises. An in-home or virtual personal trainer can also suggest exercises that work around the injured area while still engaging all parts of the body. For example, if you’re dealing with a knee injury but still wish to train your legs, opt for controlled straight leg raises rather than squats or lunges. Engaging in low-impact activities that promote blood flow to the injured area without causing strain, like swimming, walking, or gentle stretching can also be beneficial. Keeping the body flexible and mobile can prevent stiffness, which can slow down recovery. Your in-home or virtual personal trainer can also help you focus on strengthening the muscles around the injury to support the healing process. If your doctor recommends using braces, wraps, or other supportive gear, make sure you wear them during your workouts. Lastly, don’t underestimate the importance of proper hydration and sleep. Both are essential for muscle recovery and injury repair.

CONSULT A PERSONAL TRAINER

It’s important to understand your limitations and when it’s time to ask for help, as overexerting yourself without giving your body time to heal can lead to setbacks in recovery. “Consider why you may have sustained an injury and make any modifications you feel are necessary; a personal trainer can help with making these calls” (Very Well Fit, 2022). We’ll help you reintroduce exercise safely and gradually, starting with light weights, slow speeds, or shorter durations when necessary.

FINAL WORDS

Exercising with an injury requires a careful balance of staying active without overdoing it. Listen to your body, modify your workouts, and follow professional advice when needed. Staying smart and patient during your recovery will help you get back to full strength as soon as possible! If you could use some help doing this, we’re here for you. First workouts are zero pressure, always free and can be booked here.