How to workout around an injury?

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It can happen to the most experienced of people. We work as hard as we can, pushing our bodies to their limits, and those persistent pain and discomfort always turn into an injury. What should you do? Most of us will certainly want to "tough it out" and keep working out, but what are the risks of not allowing an injury to heal properly. It's OK to exercise through discomfort, but it's never all right to train through a severe injury, as I've learned through the years. So, if you've been hurt, you need to take care of it straight away before it becomes a recurring problem or worsens.

Weightlifting is a physically demanding sport. Pushing, twisting, and tugging against heavy iron with all of your strength can be quite harmful to your body. Of course, we all want to push ourselves and make huge improvements, but at what cost? There is no gain without risk, and hard training carries the risk of injury and you can miss a lot of time away from the gym

 

Here are some tips on how to work out around an injury

1.         NUTRITION

This is at the top of my list since nutrition is often undervalued and disregarded, yet it is also the most critical aspect in injury rehabilitation. Healing from an injury might take weeks or even months (depending on the severity of the damage), but you can greatly speed up the process by eating well and leading a healthy lifestyle. Healing is mostly dependent on blood flow, and the better the blood supply, the sooner you can heal. Blood supplies oxygen and nutrients to the wounded area, which aids in the healing process.

Certain foods can cause inflammation in the body, while others can help to reduce inflammation.

2.         KNOW WHEN TO TOUGH IT OUT

It's critical to understand the difference between a genuine injury and pain. You may tweak anything during a workout and endure pain. If you're in pain, stop working out immediately away and assess the severity of your symptoms. Don't just hope it gets better and walk it out.

Of course, we all want to be tough and tough it out, but continuing to train and not taking enough time off to heal might have serious implications. Most of the time, it's best to simply rest and recover before returning to training. Pain is the most obvious symptom of an injury. So, if you're in a lot of pain, you should stop or take a break until the pain is bearable. Stop and see a doctor if the pain does not go away. There's a big difference between what a “serious injury” is and what's just a lingering discomfort, and only a doctor can tell you for sure. When you're hurt, I always recommend seeing a doctor.

3.         TRAINING WITH LIGHTER WEIGHTS AND HIGHER REPS

I suggest using smaller weights and higher repetitions if you're exercising through an injury and working the affected area directly. Instead of jerking or throwing the weight around, use slower, more concentrated reps and feel the target muscle to avoid extending the injury's limitations and intensifying it. You can stimulate the affected area and hasten the healing process by getting the muscles moving by performing frequent, low-intensity exercises with higher reps, especially if you do it soon after the injury.

4.         BE CREATIVE

Even if your knee hurts, there's no reason you can't find alternative ways to exercise and stay in shape while you're undergoing rehab or healing that ailment.

The most important thing is to keep the wounded area protected until it is completely healed, while continuing to work out the rest of your body as usual. Circuit training is a wonderful approach to accomplish this. Short circuit workouts will keep you healthy and maintain your conditioning level while you rest and heal the affected area.

5.         WARM UP PROPERLY

An ounce of prevention is worth a pound of cure, as the old saying goes. In this case, the same rationale applies. Many folks in my gym walk in and start working out right away, with very little warm-up. This is a risky habit to get into, despite how easy it is to slip into. The importance of a proper warm-up cannot be overstated. You enhance your risk of injury to a cold muscle by immediately flexing or putting tension on it. However, progressively raising the muscle's temperature and then slowly stretching it out with stretching exercises will assist the muscle relax and expand, putting it in an injury-resistant state. So, before you train, make sure you stretch and warm up.

 


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