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Working Around Injuries
Fitness | August 12, 2018
It’s not all doom and gloom if you’re dealing with an injury. While the sudden shock of the injury itself and the fact that our life is about to change because of it is enough to paralyze us into inactivity, that doesn’t mean we can’t move our body. Unless you’re reading this in a hospital-bound environment, I’d say that the vast majority of us could indeed find a way to work with- and not against- an injury.
First, take a look at a previous article I have written about Dealing With Injuries. If you need the cliff notes version, it’s really just simple advice: Go to a Doctor (whose name is NOT Google!), take time off and rest (as needed), ease back on your training, don’t workout knowing you have an injury, and stick to any prescribed physical therapy.
But there are some extra things you can do when there’s an injury.
Do the Opposite
Say your injury was in your lower body. If that’s the case, switch to upper body work on top of the physical therapy or recovery that’s prescribed. You don’t even need to stand up. If you’ve got a few heavy weights or resistance bands at home, use those. Activities such as rowing or kayaking are also great options. If you’ve got some mobility in you’re your lower body, you can add in pull-ups, planks, dips, and rows on top of that. Gentle walks and swimming are other activities to consider, too.
Now, if your injury is in your upper body, then switch over to your lower body. Squats, lunges, hip thrusts- if you can’t hold any weight due to the injury, then stick with your body weight, which is still a great way to train. Outdoor activities like hiking or cycling might be good too provided they don’t strain your injury. And again, there’s also swimming, which is low impact on the joints.
Whatever you do though, get approved by your doctor or physical therapist before doing any of these things.
Modify
Perhaps your injury was only minor. You can do most of your regular training, aside from a few nagging areas in your body that were injured. If that’s the case, then modify your training as needed. If you injured a knee, it wouldn’t be wise to put on pressure or strain on it. Therefore, work around it. Provide soft cushioning, or find an alternate way to perform the exercise. In my post about Exercising with Knee Pain, I suggest doing exercises like Partial Squats, Lying Glute Work, and Standing Glute and Quad Work. If you’re working with a physical therapist, he or she can help you to tweak your training in order to make it safe for your injury.
Keep the Momentum Going
It’s so easy to lose our fitness once an injury sets in. For some people, there’s no avoiding the doctor’s orders. But for those of us with options, it’s important to incorporate some movement into our day. We must know our limits, and learn to work within them. If walking is the only thing that can be done, then so be it- walk everyday. Keep the ball rolling. Your mind and body will then continue to be plugged into daily exercise like it used to before the injury. This will help once you’ve fully recovered; getting back into the swing of things won’t be as difficult since the habit has been maintained. The daily movement also promotes circulation and healing to the affected injury, too.
So what do you think? Is getting injured a death sentence when it comes to fitness? What are your tips for working around injuries? Let me know your tips and experiences in the comments.
Private Member |
czech republic
—> Go to a Doctor (whose name is NOT Google!) <— Absolutely 😀 😀
Well, in the beginning of this year I found myself uncomfortable after doing workouts. My belly hurt so much and I found myself in a state I could not move, totally paralyzed. I took it easy for some weeks, lots of yoga and stretching, it did not hurt that much, but I still felt pain. So I gave up exercising completely to see, if it helps. Well, it helped, but I was just not going to accept the fact I wont exercise again. So I started to do again some yoga and stretching, and the pain again occur. The pain in my belly occured again while I was training table tennis, and one of the players in the hall was a doctor who could see my discomfort, she told me to lay down on the sofa and told me I had umbilical hernia. Very small but very painful. The pain started to annoy me also during my work, so I decided to finaly see the doctor last week and this Thursday they are going to fix it with surgery. The bulge cannot be pressed back anymore and each move hurts and is very uncomfortable. I cant even do a squat, lay down properly, cant carry anything heavy… very annoying.!!!!! Very 😀 I cant wait till I am ready again to start gently from the very beginning with Zuzka's beginner videos.
When I asked the surgeon what he thinks was the main reason the hernia appeared, he actually told me that the abdominal wall can be genetically weak and also all the movements I did in yoga and while stretching did not help as well – to be precise, al the movements where I was pressing the belly out while doing cobra poses, upward facing dog, cobra, bridges but also crunches and all the variety of similar exercises or poses.
Still I do not want to say goodbye to yoga and stretching, I just need to be more aware of what I am doing 🙂 I cant wait for being able to move again in my life, my work and during my workouts 🙂
Private Member |
Hello Kristina! I had a surgery in January this year. I had a complete plastic surgery as I had rectus diastasis and umbilical hernia, in fact there were altogether four hernias along my linea alba :(. I was completely banned from working out for the first two weeks but from the third week I could do gentle rotations and side bands for upper body and started to move my lower body as well, I was doing lunges, squats, butt exercises on all fours. I could do more and more exercise each day and I did exercise everyday :). After six weeks I got green light from my my doctor and could return to my normal workout routine, I was able and ready to do all the Zgym workouts again :). I wish you a quick and easy recovery :)!
Private Member |
czech republic
Thank you very much, I was hoping someone would come and tell their own story with umbilical hernia. And thank you so much for telling me how it goes with recovery. Honestly I cant imagine being so long without any exercise 😀 I wanted to do lower body exercises in the past few weaks, but I even could not do that too… actually, even sitting is uncomfortable, when I drive a car and push the pedals with my leg I feel a little bit of pain as well… I cant wait for the surgery, really!!
I hope we’ll see each other in ZGYM soon 😀 Have a nice day 🙂 And thank you once more!
Private Member |
Hi Kristina and Orsolya,
Just reading your comments and hope you get well soon. I don’t know if you have heard of Katy Bowman, but she knows lots about diastasis recti and everything to do with that area. Anyway, here is her link, https://www.nutritiousmovement.com/atootightpelvicfloor/
Don’t know if it will help, but thought I’d pass it on.
Cheers,
H
Private Member |
czech republic
Thank you, I am after surgery already (4 days ago) and 6 weeks of recovery ahead 🙂 It is very painful, still is, but it wil only get better with each day. Cant wait for jumping and all that stuff 😀
Private Member |
Yep. One day at a time!
Private Member |
I do agree that you can still do whatever still works to not completely stop moving. At the moment I have a strained left hamstring. Not sure when I got it but it bothered me for a while when doing the pancake walk stretch mostly to the point where I cannot even get forward or down at all due to severe pain. It doesn’t bother me during most workouts so I still do them. I just avoid stretching the hamstring in ways that hurt. Additionally I am doing some egoscue moves and some flossing with a tennis ball hoping to be fully recoverd soon. Any additional tips for healing a strained hamstring are very welcome.
Private Member |
montana, united states
Would it be possible to have a wrist-free or no plank workout category much like one of the body focus categories?. It would compliment the low-impact/quiet category. I understand that there are many different injuries that people are trying to avoid and a category for each would be silly! Just thought I would put it out there. Thanks!
Private Member |
As a practicing physical therapist for over 10 years, you can work through more injuries than you can rest through. The body is meant to move. Joints and muscles heal with controlled movement, not being stationary on the couch. This is why knee surgeries from ACL reconstructions to Total Knee Replacements start therapy sometimes as soon as the same day of surgery.
Here are some basic guidelines to keep working out through injury:
1. WARM UP. You need to give yourself a good 8-12 minute warm-up to prepare the body to move. In my clinic, all patients warm-up for 10 minutes before starting their rehab.
2. Keep it PAIN FREE. “No Pain, No Gain” doesn’t work when you’re hurt. A little discomfort is OK as long as that discomfort does not continue when the movement stops. Throbbing and pain at rest is a sign you’re over-doing it. If you’re wincing, YOU’RE OVER-DOING IT. Use an icepack for 15-20 minutes over the injured site if you do overwork the injury. (Remember – no direct ice on the skin, make sure you use a towel to protect the skin.)
3. MODIFY. Sometimes it’s that simple. If you sprained your ankle, you might need to switch jump lunges for stationary lunges. If your shoulder is irritated, I advise avoiding overhead moves like a military press. Keep shoulder lifts no higher than shoulder height.
4. Stretch and Mobilize at the end. If you’re dealing with a muscle strain, you might want to stretch and do some mobility work after your warm-up to better prepare your body to workout. I do it when I know my workout is going to focus on an irritated joint or muscle (I have a bad right hip and somedays it needs more TLC to workout). But you’ll find mobility – i.e. the foam roller or mobility balls – are far less painful when done at the end of the workout when your muscles are warm and pliable. The same goes for stretching. I have my patients mobilize at the end, and they are far more receptive to the benefits that way. If in doubt, access the myriad of Zuzka’s mobility routines. They are EXCELLENT!
I knew a PA who was an avid runner. His theory was if a week of rest didn’t make an injury better, rest wasn’t the answer. There’s some truth in that. If in doubt please go to the doctor, but I would ask for a referral to a physical therapist. Our expertise is dealing with injuries affecting movement and function. Unless the doctor/PA/nurse practitioner works out, the answer to an injury is more likely going to be rest, ice, and perhaps an NSAID. A physical therapist can give you a home exercise program to help you recover faster.
Private Member |
So helpful, i like you just provided it all in a nice nutshell 👍
Private Member |
Dear Zuzka and zgym fellows ,
It’s been a while since I’ve done any of your wourkouts. Three weeks ago I was attacked by a dog and I have very serious injuries on my leg. Still can’t walk or stand on that leg. Before that I injured my shoulder, so I had to modify all workouts by focusing only on legs and butt. It worked. But now I am totally helpless, don’t know how much time it will take to fully recover. The thing I miss the most are your workouts. I’ve been working out with you almost ten years, never missed a day. I am sad and angry. Trying to stay positive so I can heal faster …. but …. Can’t wait to join you again on the mat. For now all I can do is watch your workouts and weep.
Private Member |
altenberge, germany
I feel your pain… I had an issue with my left elbow so a lot of times I had to modify upper body exercises… Back in July I had injured my right leg, all the way from the inner thighs to the calves it hurt. I was thinking it is getting better, but it was on and off all the time. But today I’ve just come back from the doctor… And I have the muscle torn…. I was OK, a few weeks maybe, I can do this…. But he said it takes 2-3 months and no strength training or too much stretching… Exactly now when I finally reached a good level, I was getting stronger, was thinking to get a 20 kg kettle bell….finally mastered the front split and getting really good with the side splits… In a few months I am back to beginner level again…. I’m kinda super sad, angry and heartbroken…😢 I know there are people that have to deal with much worse things… But for me personally it is very hard.
Private Member |
Thank you Reni.
Yesterday I had my first appointemnt with my physiotherapist. I asked him when I will be able to walk again and he said I have to be patient. As you said there are people with much worse condition , but I feel all my progress through years is gone and I am just sad and angry.
Can’t wait for the day I will be able to walk again and to workout again. Not a good year for me. Not at all.
Private Member |
altenberge, germany
Hey Alex,
How are you doing? My injury is unfortunately still bad and it doesn’t help that I have to work (supermarket) so I can never rest my injury. I’m very sad too. To see how much of muscles you can lose in just 3 weeks… Sad😔
I was trying to find loopholes to train but it just hurts… All the work… My flexibility… All gone. And still at least 1-2 months to go. Motivation is down too. Diet is at least 80% clean so it’s not that I gained too much weight but I can feel and see the difference. My boyfriend always tells me I cannot let myself to be down like this. And that after I can just go back and come back stronger. So I try to listen to him,even if it’s hard. Be strong!
Private Member |
Oh Alex , I feel your pain and frustration… Last year I had a bad fall and dislocated my ankle and tore my lateral collateral ligament , both on my right leg !Took me a looong time to recover but I continued to work around the injury … low impact KB workouts were a great help to maintain fitness and muscle tone. Hang in there …with patience , hope and a positive mindset you will recover 🙏
Private Member |
Thank you for your kind support. I am doing lots of stretching on the mat and hopefully I’ll be pain free soon.
Private Member |
nyc, ny, usa
oh no! I hope you get better quickly!
Private Member |
nyc, ny, usa
It’s so nice to hear everyone talk about their injuries here, it’s reassuring that I’m not the only one with injuries, or working around previous ones that never quite healed. I have learned that no matter what, movement helps the healing process. When I don’t work out, I get achy, I get stiff, and I am miserable!
I wish a speedy recovery for everyone injured!
Private Member |
tokyo
I broke my Aquilles tendon during a workout. It’s been a total rupture, I was just jump roping. My tendon was reattached by surgery and I am now on my 3rd week of rehabilitation but I will not be able to even walk for another 3 weeks at least.
Now it’s not so incredibly painful, it’s a problem with the injury, but I would like to implement some exercises to avoid losing more strength and muscle tone. I have been doing some ab exercises, some weights and resistance bands exercises.
Has anyone experienced something like this and was able to do little workouts? Any suggestions? Mat exercises, nothing that requires using my legs should be ok.
Thanks in advance!
Private Member |
lake tahoe, nv, usa
There are a lot of upper body workouts in the ZGYM. You can try the Black Diamond series for example.
Private Member |
tokyo
Thank you Zuzka!!
This is highly frustrating, I can already feel a huge loss in my strength despite I am doing rehabilitation sessions everyday. So I will do that, also avoiding standing exercises, handstands and the like 🙂
Thanks for your advice!