How You Can Continue Your Fitness Plan Despite Injury

Last Updated on October 21, 2017 by marcypro17cybertegic

There are times that even when we observe the proper safety precautions during our exercise routines, injuries can still happen. But when they do, it doesn’t mean you have to stop exercising. Depending on the injury, you might still find a way to work on your Smith Cage Machine.

To make sure you aren’t sidelined from your fitness goals due to injury, here are some tips that can help you stick to your exercise plan:

Consider If Working Out is Still Viable

woman stretching on a mat.

It’s important to know if you’ve really sustained an injury or it’s just muscle pain. While you’re working out, you may change up some movements and experience pain. Isolate the issue and evaluate the symptoms to check if it’s serious or not. If the injury is too serious, it may be time to consider just waiting for it to heal rather than risk further harm to yourself.

Make Sure You Still Stick to Your Nutrition Plan

Having an injury does not mean you have to forget about proper nutrition. Nutrition will help you get the right energy for your work out and help you heal. Recovering from an injury can take weeks or months, but with certain foods, like vegetables, have important enzymes and vitamins that will speed up the process. Consider taking multi vitamins, foods with Vitamin C and calcium.

Make Use of the RICE Method

RICE means Rest, Ice, Compression, and Elevation is a way to help you heal. Ice will help reduce swelling and provide temporary pain relief by reducing the blood flow to the injured body part. Use ice on the affected area 15 minutes to an hour after you exercise.

Don’t forget to use compression to reduce swelling. Swelling can make the healing process longer. Use a bandage wrap with ice to effectively reduce the swelling.

For elevation, keep the injured area raised above your heart. For example, if your ankle is injured, place a stack of pillows at the foot of your bed as you lie down. Use ice, bandage wrap, and elevation together for the best results.

Consider Using Lighter Weights with More Reps

When you start your training, you may not be able to lift what you normally can because of your injury. Instead, try lifting lighter weights with a higher number of reps. Don’t jerk or throw the weight, do slow and more focused reps.

With the slow, concentrated lifts, you can activate the injured area which can help the injury heal faster because exercise can keep the muscles moving.

Work Through the Pain

Man lifting weights at the gym.

Unless the injury is severe, work around the pain. For example, if you have an injured elbow or shoulder, consider using alternative movements that will help you target the muscles without aggravating the injury. You can also try changing the grip on weights, or you can try looking for an alternative workout.

If you don’t want to be sidetracked from your fitness plan, these are tips that can help keep you working out despite an injury. For more workout tips and more information on home exercise equipment, check out!


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