Maintain Fitness While Injured: Strategies for Staying Active

Can modified workouts and/or having a personal trainer design an alternate fitness routine while in injury recovery help injured individuals and athletes maintain fitness?

Maintain Fitness During Injury Recovery

Individuals with personal, work, or sports injuries must take time off to rest, recover, and rebuild. However, there are ways to maintain fitness and endurance levels while unable to engage in full workouts and exercise.

Fitness Base

Injured individuals and athletes will lose a certain amount of fitness during recovery. After all, the body is injured and needs to focus most of its attention on healing to get back to normal. Deconditioning is a fact of life when the body stops exercising, but there are ways to stay active to maintain a fitness base. Individuals can modify or scale back exercise. Before exercising after an injury, get a doctor’s approval. Then, follow their recommendations. (Garber C. E. et al., 2011)

Even if one body part or joint is immobilized, cross-training principles can help individuals discover new ways to stay fit while rehabilitating. The key is to have the right attitude and remain active within tolerance levels until the injury is healed. Trying new things may take some creativity and flexibility, but most find training through injury is possible and not difficult. Here are ways to continue working out while recovering.

Lower Back Injury Workout

Talk with a doctor or sports doctor to understand exercise limitations before modifying workouts. Walking, swimming, or recumbent cycling are generally safe for individuals with a lower back injury. These workouts can help maintain cardiovascular fitness. An example of a modified workout may consist of the following:

• Warm up before exercising.
• Perform the workout on Monday, Wednesday, and Friday.
• Perform each exercise for 30 to 60 seconds with 15 seconds of rest between exercises.
• Complete the entire circuit three to four times.
• Complete 30 to 60 minutes of non-weight-bearing cardiovascular exercises on Tuesday, Thursday, and Saturday.

1. Chest Press
2. Lat Pulldown
3. Overhead Press
4. Leg Extension
5. Wall Sit

Shoulder and Elbow Injury Workout

Shoulder or other upper body injuries often make it possible to continue traditional cardiovascular exercise because the lower body can be fully exercised. Walking, stair climbing, stationary cycling like an under-desk bike, and the elliptical trainer all work. Circuit training routines will maintain strength and power in the non-injured muscles and joints. The following example routine can be done four to five times weekly.

• Warm-up.
• Perform each exercise for 30 to 60 seconds, allowing 15 seconds of rest between exercises.
• Complete the entire routine three to four times.

1. Stationary cycling for two minutes at a moderate pace and two at a higher intensity.
2. Leg Press
3. Elliptical trainer for two minutes at a moderate pace and two at a higher intensity.
4. Ab Crunches
5. Walking Lunges
6. Low Back Extensions
7. Treadmill walking for two minutes at a moderate pace and two at a higher intensity or incline.
8. Wall sits

Ankle and Foot Injury Workout

If the doctor approves, individuals can use a rowing machine or a stationary bike with one leg or swim a few laps. As a doctor or physical therapist recommends, individuals may also need an ankle brace or other support. A sports doctor or personal trainer can help recommend other non-weight-bearing cardiovascular exercises for 30 to 60 minutes three times weekly. Here is a sample workout to try:

• Warm-up.
• Perform the workout on Monday, Wednesday, and Friday.
• Perform each exercise for 30 to 60 seconds with 15 seconds rest between exercises.
• Complete the workout three to four times.

1. Leg Extensions
2. Chest Press
3. Lat Pulldown
4. Overhead Press
5. Seated Cable Rows
6. Incline Push-Up
7. Bicycle Crunches
8. Hanging Leg Raise

Leg and Knee Injury Workout

Leg and knee injuries can be limiting, as most endurance exercise requires flexion and knee joint extension. One-legged cycling or using an upper-body ergometer/handcycle are options. Swimming may be possible if the individual uses a pull buoy to keep them from kicking or using their legs. Here are two circuit workout examples:

Circuit 1

• Warm-up.
• Perform this on Monday, Wednesday, and Friday.
• Perform each exercise for 30 to 60 seconds with 15 seconds of rest between exercises.
• Complete the workout three to four times.

1. Pull-Up or Assisted Pull-Up
2. Chest Press
3. Lat Pulldown
4. Overhead Press

Circuit 2

• Warm-up.
• Perform the workout on Tuesday, Thursday, and Saturday.
• Perform each exercise for 30 to 60 seconds with 15 seconds of rest between exercises.
• Complete the workout three to four times.

1. Seated Russian Twist
2. Ab Crunch
3. V-Sit ab exercise

Injury Medical Chiropractic and Functional Medicine Clinic

Individuals may need significant rest time to heal properly, so consult a doctor on the balance of rest and training. Doing the exercises prescribed by the physical therapist during rehabilitation is important. Injury Medical Chiropractic and Functional Medicine Clinic works with primary healthcare providers and specialists to develop an optimal health and wellness solution. We focus on what works for you to relieve pain, restore function, and prevent injury. Regarding musculoskeletal pain, specialists like chiropractors, acupuncturists, and massage therapists can help mitigate the pain through spinal adjustments that help the body realign itself. They can also work with other medical professionals to integrate a treatment plan to resolve musculoskeletal issues.

Treating Ankle Sprains

References

Garber, C. E., Blissmer, B., Deschenes, M. R., Franklin, B. A., Lamonte, M. J., Lee, I. M., Nieman, D. C., Swain, D. P., & American College of Sports Medicine (2011). American College of Sports Medicine position stand. Quantity and quality of exercise for developing and maintaining cardiorespiratory, musculoskeletal, and neuromotor fitness in apparently healthy adults: guidance for prescribing exercise. Medicine and science in sports and exercise, 43(7), 1334–1359. https://doi.org/10.1249/MSS.0b013e318213fefb