Did you hurt yourself when working out, or you got into an accident? If you have an injury, you may worry that you can’t exercise until you heal. However, there are steps you can take to maintain a workout routine even after getting injured.
You may benefit from getting at-home gym equipment, but you should likely take it easy and modify your workouts. Below, you can learn about the type of exercises to follow depending on your injury and other important tips to continue working out. Ready to get started? Read on!
How to Keep Working Out Despite Ankle or Foot Injuries
Did you injure your ankle, knee, or foot? If so, you can still continue working out your upper body. For instance, you may want a rowing machine as part of your at-home gym equipment. You can use a rowing machine to strengthen your arms while your ankle or foot heals.
Further, you may want to get a workout buddy to stay motivated during the healing process. You can work out with your spouse, best friend, or family member.
If you injured your foot or ankle, you can try other types of exercises like swimming, push-ups, and chest presses.
How to Exercise Despite Shoulder and Elbow Injuries
If you have hurt your shoulder or elbow, you can still maintain a simple workout routine. For instance, you can go on long walks or climb the stairs in your home. You can also consider using an elliptical trainer to continue cardio exercises and strengthen your legs.
You can also try hands-free stationary biking. Further, consider trying a circuit routine and completing it four to five times per week. The first step involves cycling for a few minutes. Then, perform the leg press and use the elliptical trainer for five minutes. Next, perform a few crunches, walking lunges, and lower back extensions.
The last steps include walking on a treadmill for five minutes and sitting against the wall for a minute or two.
Got a Lower Back Injury? Follow These Workouts
Lower back injuries can be rather serious, so you should ask your doctor or physical therapist what type of workout is best for you. Usually, you can manage a simple workout routine with a low back injury like swimming, walking, or bicycling.
With the approval of your physician, you can also try a circuit training workout about three times per week. The circuit training exercise involves:
- A chest press
- A lateral pulldown
- An overhead press
- A leg extension machine
- A wall sit
Complete each exercise for about one minute and repeat the circuit course three to four times. Rest for 15 seconds between each set.
Top Tips to Modify Workouts After an Injury
You should also modify your typical workouts after an injury. Often, you can continue your normal workout routine by following a few simple tips. Our best tips to modify your exercise routine after getting injured include:
- Changing your lifting technique and usual positions
- Taking longer breaks between sets
- Trying a new type of exercise
- Taking time off from working out if your injury is severe
Change Up the Lifting or Positioning Technique
You will need to modify your body position and lifting technique depending on the type of injury you sustained. For example, if you injured your knee, ankle, or lower back, you will want to avoid taking any deep squats. You can modify your exercise with mini-squats while standing with your legs out wide.
If you injured your shoulders, you will want to avoid exercises with large arm motions. Essentially, go slow and make those arm motions much smaller. You should avoid using weight training with overhead motions. Instead, you should focus on upper back strength training.
Spend More Time on Recovery
It’s a good idea to take more time to recover between sets. Experts recommend taking longer breaks between your repetitions. On your workout days, you may push yourself too much. However, that may further harm your injury and you may take longer to recover.
As such, don’t push yourself too much and take longer breaks between each set. Essentially, you may want to wait 30 seconds instead of 15 seconds between reps. If you prefer, you can take a full minute to recover. After an injury, you will need to partake in more low-intensity exercise routines. Longer breaks will decrease the intensity of your workout routine.
Try Other Types of Exercise
You may want to discover a new form of physical activity to put less strain on your body. To let your body recover, you may want to take up swimming. You can also try cross-training, which allows your body to rest from repetitive motions.
Often, runners, athletes, and triathlon participants take part in cross-training routines. Further, cross-training is meant to improve your cardiovascular health and boost endurance.
If you generally love going on a run but injured your foot or knee, you may want to take up rowing on a boat or use a rowing machine instead. That way, you can keep exercising your upper body while letting your leg or foot heal.
Take Some Time Off From Exercise If Needed
If you have a rather severe injury and you need time to recover, you may need to take a week or two off from exercising. If modifying your workout routine isn’t enough and you’re in pain, you should take time off until your injury heals.
If your recovery is taking longer than you prefer, you may want to speak with your physician or even see a physical therapist for rehabilitation services. Once you’re ready, you can get back into some simple exercises, such as long walks or short pool workouts.
With the help of at-home gym equipment and workout modifications, you can successfully keep exercising despite your injury. You can try some light swimming or biking if you’ve hurt your shoulders. A rowing machine is perfect when you’ve hurt your ankle or foot.
Regardless of your injury, you can modify your workout and continue exercising.