You might get injured in the middle of your workout. You can feel that sharp, grinding pain and once you realize that you’ve invited an injury, your first thought is that now you won’t be able to go for your workouts for the next 6-8 weeks. However, this need not be the case. In some cases, if one continued to exercise the right way, they can expect a better recovery. All you need is some modifications to your existing regimen and you can remain healthy and strong until your injury gets better.
First and foremost, one should not ignore the injury as this can make the injury worse. Get professional help and see what can be done best under the circumstances. You might need temporary bandages or a surgery, as per the injury. Therefore, your first attention should be to address the injury. Redefine your workout and follow the rule of taking care of your injury first and followed by physical rehabilitation. Research has shown that it is how we deal with our injury that helps us maintain our physical health and strength. In some cases, surgery may be avoided if the rate of recovery improves.
Exercises you should avoid when injured:
- If you get back pain, then avoid overhead lifting, running, leg press machine. You can go for stretching, walking, yoga, Pilates, etc.
- If you get shoulder pain, then avoid lifts with free weights and overhead exercises. You can try lateral raises and front shoulder raises.
- If you get shin splints, then avoid frequent running and try cross training along with cardio such as biking and swimming.
- If you get twisted ankle, then avoid repetitive impact such as jogging, running, and cardio dance. However, you can try for upper body exercises, swimming, stationary bike, etc.
- If you get a swollen knee, then avoid repetitive exercise that recreates the pain like weighted lower extremity exercises and running. Try yoga, Pilates, swimming and knee strengthening exercises.
- If you get neck pain, then avoid Yoga positions that exert pressure on the neck and exercises like running. Go for Pilates, yoga, walking, cycling, etc.
- If you get plantar fasciitis, then avoid any lower body impact moves as well as running. Go for bicycling and can exercise on
It is essential to talk to your personal trainer and doctor if you do have an injury and continue your training regimen under their guidance.