Injuries can happen quite often and it is up to you to choose how these will affect your training schedule. What will you do? You can always ignore the injury and just keep working out or completely stop visiting the gym for next few weeks. Both of these are the wrong answers. Forcing working out will only make your injury worse and sitting at home will seriously affect your progress. A real gym enthusiast will always find a way to adapt his injury to his workout schedule and still find ways to train around it.
Obviously, this is not the case with serious injuries in which case recovery means not visiting the gym for some time. So, which injuries you can train around and how? Be sure to keep on reading and you will find out.
1. Hand injury
For most of the workouts you do you actually have to use your hands so it can be quite a problem when you have it injured. The good thing about it though is that you can still do any cardio exercises. You can still run, ride the stationary bicycle, or even swim if the injury is not too bad. Obviously, you can still do squats and sit ups. None of these workouts puts any pressure on your hands and you can easily go through with them. But you can still do some upper body exercises as well.
You can use ab straps in order to do some chest workouts. What you should do is attach your dumbbells to ab straps which are put around your arms. Then you lie down and lift your arms. Even though the motion is not as big as when you hold dumbbells in your hands, it is still better than nothing. You can use ab straps for shoulder exercises as well.
2. Knee injury
You can work around knee injuries as well. You will want to avoid most of the cardio exercises as well as sit ups. The workouts you can do are those that can be done on the bench while sitting or lying down. That way you put absolutely no pressure on your knees but you are still exercising. The good thing about it though is that many standing workouts can be substituted with workouts you can do on a bench. If you are doing any quad work you should make sure that you are relying much more on your hips than on your knees. If there is more pressure on your knees than on your hips, there is a possibility of making the injury even worse.
You can test your knee by lifting your whole leg up while lying on the bench and keeping it lifted for 10 seconds. Only once you feel absolutely no pain in the knee while your leg is up, should you consider slowly going back to your old routine. Before you start doing cardio you should do some of the recovery exercises in order to make sure that the injury does not come back.
3. Ankle injury
Ankle sprain is something that can be quite a nasty injury. But you can still visit the gym even though you have a sprained ankle. You will want to stretch your ankle before you do any other workouts and see if the pain is bearable. Sit down and rotate your ankle a couple of times in order to check the intensity of the pain. As long as you feel pain you are not supposed to run or ride bicycles.
You can still do most of your upper body workouts but should be extra careful while doing so. If you are doing any standing exercises you should have in mind that there is some pressure on your ankle and that you should stop the moment you feel any pain in it.
You can switch to exercises you can do while sitting and thus putting no pressure on your ankle. Another thing you will want to do is get yourself ankle support. This way you will make sure that your injured ankle has some extra protection. Depending on the level of injury you should wear it for 10 days to 6 weeks. You should also consider wearing it for some time after the injury as well in order to make sure that the problem does not come back.
So even though you have these body parts injured you can still do some work out. It is important not to overly expose the injured body part and stop and take a break whenever you feel there is too much pressure on it.
However, since I also suffer from diabetes and Hashimoto's disease, I focus on health aspects of food intake and workout regime.
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