At some point in time you will experience an injury and will be forced to take some time off to recover. With that comes the frustration of not being able to workout and do the things you want to do. Speaking from experience, there are ways to workout around most injuries and still maintain a little of your conditioning. The fist step to this is to get an expert opinion on your condition. The last thing you want to do is to continue to train a site that may not be too badly injured and create a much bigger problem in the process that will take twice as long to heal. Dealing with these issues head on in the beginning is the best approach to a speedy recovery. My advice to you is to find a group of health professionals that are willing to work together and help you get back on your feet. This may include your doctor, a sports physiotherapist, a chiropractor, or even a sports med doctor/surgeon.
Once you have the prognosis for your condition and you have the guidelines for your workouts I suggest getting a personal trainer to help you out for a bit. They will be able to design appropriate programs for you based on your injury and assist you with the rehab process as well. The most common sites of injury are to the shoulder, lower back and knee. With these types of injuries it is quite possible to still continue training, you will just need to modify things a bit. Below are two examples of circuit programs for those who have either an upper body injury or a lower body injury. Before beginning any type of exercise program, ask your doctor or health care professional for guidelines of what type of exercise is appropriate for you.
Upper body injury-Train the lower body
Lower body injury-Train the upper body
- Chest press
- Lat pulldown
- Seated shoulder press
- Bicep curl
- Tricep kickback
- Elbow to knee kick outs
- Seated Palloff press
The best way to deal with an injury is to prevent an injury. To do this you should incorporate some prehabilitation exercises into your workouts. According to the American College of Sports Medicine, prehabilitation refers to preventing initial injury by training the joints and muscles that are most susceptible to injury or an activity. There are many ways that you can do this. For example:
- Foam rolling or soft tissue work
- Dynamic stretching as part of your warm up
- Correct muscular imbalances and weaknesses
- Develop flexibility
- Strengthen sites of previous injury
- Develop better posture
- Perfect your exercise technique and form
If you are currently injured, do your best to heal yourself so you are able to return to regular activities. Try to remain as positive as you can, be patient and do what you can for now. The rest will fall into place once you have recovered.