How to Workout With an Injury

There’s no doubt about it – injuries can be frustrating, especially for those who exercise frequently. But you don’t have to stop working out – in fact, staying mobile is one of the best things you can do for yourself while nursing an injury. Below is our advice for coping with, diagnosing and healing your injury – without taking a break from exercise.  Read on to learn how to safely workout with an injury.

How to safely workout with an injury

Step 1: R.I.C.E.

R.I.C.E. stands for Rest, Ice, Compression, and Elevation – and should be followed for most types of injuries. As soon as an injury has occurred, it’s important to rest the injured area, ice as needed, and potentially compress or elevate the area if possible.

In some circumstances, heat might be more suitable than ice but, as a general rule of thumb, ice should be applied immediately after an injury. For both heat and ice, apply it for 15-20 minutes at a time, with at least 45 minutes in between applications. Ensure you place a cloth in between your skin and the ice or heat pack to prevent skin damage.

Step 2: Get ASSESSED by a Physiotherapist or Athletic Therapist

A physiotherapist or athletic therapist can help diagnose your condition and develop an appropriate treatment plan. They may also prescribe certain exercises to encourage your recovery.

Step 3: Choose the Right Trainer

Once you’ve got your diagnosis and a plan from a physiotherapist or athletic trainer, it’s a great idea to find a personal trainer who can support the work you’re doing with them – which is where we come in. Nielsen Fitness trainers all know how to workout with an injury, and they are ready to help you do so safely. We regularly collaborate with physios and exercise therapists for our in-home training and virtual training clients, to ensure our programs are supporting their treatment plans. 

We are experts when it comes to creating custom exercise programs that keep you moving and keep you on track toward making a full recovery, including providing preventative exercises to reduce your future risk of injury.

Step 4: Take Preventative Action

There’s an old saying that rings especially true when it comes to injuries: an ounce of prevention is worth a pound of cure. Understanding why an injury occurred is just the first step; the next is to take practical steps to reduce the risk of it happening again. This could involve more comprehensive warm-ups, a change in your exercise technique, or targeted strength training for specific areas.

At Nielsen Fitness, our approach to prevention, or ‘prehab’ as we like to call it, is embedded in our training with each client, including those in post-injury recovery. By incorporating specialized exercises, such as a thorough shoulder warm-up and specific rotator cuff strengthening moves, we set the stage for safer push-ups and pulls. When it comes to lower body, routines that prime the intrinsic muscles around the knee are crucial for smooth, correct patellar tracking during squats.

Such preventative exercises not only keep you on the best path forward but also safeguard against the incremental wear and tear that can lead to pain down the line. It’s not just about recovering from an injury—it’s about fortifying your body against future ones.

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… or think you might be ready to take that step? We’re thrilled to offer in-home personal training not just in Toronto, but also in Hamilton, Collingwood, and Ottawa, alongside virtual training accessible from any location. Your first workout is on us—it’s completely free. click here to book your session today!

Updated on October 27, 2022.