Stop...I'm injured, I can't train! How to stay on track while recovering from an injury.




If you know me, I have had numerous injuries over the years- I accept it comes with training hard, sometimes we do get injured. Having an acceptance mindset is the best way to deal with this, and then working around the injury (while doing rehab), can keep you progressing forward.


Firstly with an injury, it is good to get it checked, by an appropriate specialist- your doctor, physiotherapist, or orthopedic doctor and get tests done to diagnose the issue, instead of guessing what it might be, or putting up with the pain for 6+ months or more, or just hoping that one day it will go away.


The next step is to do the rehab/stretching/rest program that is recommended, along with modifying your training program. If it is not a major accident and you still have another arm and two legs you can train, then I suggest do it.


Feel free to have your pity party for 24 hours ( I really understand), then get over it fast and work out what you can do, without making the current injury worse.


For example if you have an elbow tendinitis and it is too painful to use this arm, then this is your time to focus on your legs, abdominals and some single arm work (using the other arm).


If you have a lower back injury (I have been there multiple times), then focus on upper body, or utilise the machines in the gym for some isolated leg work that doesn't involve putting strain on your back while working out, like the seated leg extension or hamstring extension machine, or even just practise body weight movements with a limited range.


Back to the elbow tendinitis example- you can work the other (non-injured) arm, with single arm rows, shoulder press, biceps or triceps using a band or a dumbbell. Studies have shown that doing unilateral work can have an effect on the nervous system and can stimulate changes on the other side even if you cannot use it.

Various biochemical substances are released by the working muscles and make their way to the corresponding contralateral muscles, where they stimulate physiological processes on the opposite side. This can also speed up the recovery time.


Sometimes (or always), the injury is a blessing in disguise. It allows us to focus on something we may have been putting off, or not prioritising, like stretching, yoga or core/abdominal work.


If the injury is serious and requires real down time, use it as an opportunity to read personal development books on mindset, or to focus on nutrition and getting your diet on point (which will also assist your recovery).


Time is the most important part of getting through an injury- just know and realise that all injuries take time, and for most of them it is normally longer than you think. Over time you will recover, you will regain strength and you will be able to do all your exercises that you love again- you can make it happen, fi you really want it!


Speak to your coach/PT who can guide you in a direction to keep you moving forward. There is always something you CAN do.


If you have an injury and you are unsure of what you can and can't do, please contact me for a 1-1 assessment. I work with your physiotherapist/allied health professional or orthopedic doctor to make sure you recover properly and still get to your goals.

#injuries #recovery #health #weighttraining #fitness #PT #physiotherapy


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