Working out at home can be convenient and effective, but what happens when you are dealing with an injury? The good news is that you don’t have to pause your fitness routine entirely. With the right approach, you can stay active, support your recovery, and even prevent future injuries. Here’s how:
1. Modify Your Movements
An injury doesn’t mean skipping your workout entirely; it just means you need to adjust your exercises. For example:
Replace high-impact movements like jumping jacks with low-impact alternatives such as step jacks.
Opt for incline push-ups instead of traditional ones to reduce strain on your shoulders or wrists.
Perform seated or supported exercises if standing poses challenges.
2. Focus on Mobility and Stretching
If your injury limits strength training or cardio, shift your focus to mobility work. Gentle stretches, yoga, or foam rolling can help maintain flexibility, reduce stiffness, and promote circulation to aid healing. Be mindful to avoid overextending or putting pressure on the injured area. For examples of this check out the video below and Dave will walk us through some gentle neck stretches.
3. Utilize Simple Equipment
You don’t need a gym’s worth of equipment to stay active. Resistance bands, light dumbbells, or household items like water bottles can help you target muscles around the injured area. Just ensure you’re using the proper form and choosing weights or resistance levels that feel manageable.
4. Engage in Low-Impact Cardio
If your injury allows, activities like walking, cycling on a stationary bike, or using an elliptical can keep your heart healthy without overloading the injured area. Swimming or water-based exercises are also excellent low-impact options if you have access to a pool.
5. Listen to Your Body
Pain is your body’s way of telling you something isn’t right. While mild discomfort may be expected as you work around an injury, sharp or worsening pain is a sign to stop. Rest is just as important as exercise when it comes to healing.
6. Seek Professional Guidance
If you’re unsure about how to adapt your workouts, consult a physical therapist or fitness professional. They can provide tailored advice to help you stay active without risking further harm. At Chardon Performance Therapy, we specialize in guiding clients through safe and effective workouts, even when injuries are part of the equation.
Stay Positive and Patient
Recovering from an injury takes time, but staying consistent with safe, modified exercises can help you maintain your fitness level and even speed up recovery. Remember, your goal is progress, not perfection.
Have questions about working out with an injury? Text or call us at 440-299-7171 for expert advice and personalized support. Together, we’ll keep you moving toward your goals!
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