Training Around Injuries

Injuries are bound to happen.  They will happen.  Injuries have happened to almost all of us who are active – it’s part of the game.                                                                                         

We hate them.  We get freaked out.  We even panic sometimes.

I speak from experience.  I have been injured.  I have hated it, I have freaked out, and I have even panicked.   But the one very important lesson I learned while injured is this:

You CAN train around anything.  And I mean ANYTHING.

And let’s be clear – training around something is not the same thing as training through something.

When you train around something you are finding different ways to train.  Training through something is when you keep training even though it hurts.

Lessons I have learned from being injured:

-Most injuries are not as bad as we might initially think

-Try to gauge your injury level – sometimes all you need is a few days REST

-You have to listen to your body – if it hurts….stop

-Quick fixes don’t work – healing takes time.  While the human body is pretty amazing,  it needs time to heal itself.  Most of us do not have the patience for that, but we need to have patience.  It will pay off in the end. 

-RICE – still the go-to treatment for most injuries.  Rest, Ice, compression, elevation

-You can still train – get creative with exercise selection – try other exercises that work the same body part

-Use lighter weights and higher reps

-Take your time warming up and be super focused on exercise form

-And the most important thing I learned:    Attitude/Mindset is EVERYTHING!  Give yourself about 5 seconds to be angry.  After that, its time to be positive and think in a big picture-type of way.  A positive outlook will not only help the healing process, it will also open your mind to exercise alternatives, and let you focus on other ways to  keep your progress going.

Alternative Training Examples:

Injury/issue:  A shoulder injury that is preventing you from getting under the bar for back squats

Exercise Alternative:  Try barbell front squats (finger grip or crossed-arm grip), or DB Goblet Squats

Injury/Issue:  Knee injury

Exercise Alternative:  Depending on the specific knee issue, try box squats,  glute  bridges, or even reverse lunges. Reverse lunges keep the front leg in a stable position and gets the glutes and hamstrings firing

Key Takeaways

1. Get a medical diagnosis if needed

   2. Stay positive – Attitude is key!

   3. Find  and focus on what you CAN do instead of what you can’t do

   4. And probably the most important takeaway:   If it hurts, don’t do it-do something else!

Take a deep breath – its going to ok!!!