Maintaining Your Workout Through an Injury
Whether it’s a tender knee or shoulder from your glory days or an accident outside of the gym, injuries can be a big barrier and (let’s face it) an easy excuse to take time off from our fitness routines. While we always recommend speaking with your physician and getting clearance to exercise, there’s usually no reason that you can’t stay fit while rehabilitating.
Here are some interesting facts and helpful reminders to keep your confidence up during times of aches, pains, and injury:
- Staying active helps our body heal itself
According to Physical Therapist Keri Kramer Webb in a Washington Post article, “Now, we know that in the world of injuries, true rest isn’t really helpful, .… Low-impact activities such as cycling, pool running, swimming and elliptical sessions circulate blood and healing nutrients to injured muscles and tendons, promoting cell growth and repair. Exercise removes cellular debris that accumulates from damaged tissues and hastens the flow of synovial fluids, which lubricate the joints. When they’re not being used regularly, muscles begin to lose their elasticity and bones get weaker.
- We can modify any movement at HIIT Logic
After you speak with your doctor and determine which movements you should avoid, let your coach know so they can come up with appropriate modifications. Each coach has access to a list of alternate movements for any injury or modification (including pregnancy and post-partum). If a new coach subs your regular class, be sure to notify them of your injury at the beginning of class so they can plan for modifications. If you are doing a HIIT @ Home workout and need a modification, sign up on the app ahead of time or find the appropriate HIIT Logic approved modification list under the “Modifications” tab on our website.
- If you have a routine, stick to it!
If you had a routine prior to your injury, try your best to keep the same schedule. Even though your workouts might look a little different, try to keep moving to keep your mood up through the rehab process. In addition, staying active helps you maintain the fitness that you worked so hard to achieve in the first place. According to sports medicine doctor Jordan Metzl, “Your cardiovascular system doesn’t know you have a knee injury,” … It’s much easier to lose fitness than to gain it. Deconditioning happens quickly. It’s much more challenging to get back into shape”. Sign up for your classes on the app ahead of time and keep yourself accountable to your schedule.
Even though your workouts will look different during an injury, try to put things in perspective and look at the bigger picture. Most injuries are temporary; be patient, present, and positive. Fight for the fitness that you’ve worked hard to achieve and keep your short term and long term goals in mind.