One of the hardest parts of being injured is not being able to train. For people who enjoy being active or going to the gym, not training can feel like a disruption to your usual routine. Working out improves your mood, energy levels and health.
So, can you train if injured? The short answer is it depends. Relative rest, progressive loading, and rehab is essential for returning from injury. The type of injury you have (an injury that gradually developed, such as tendinopathy vs. an acute injury that happened all at once, like a sprained ankle) also dictates what is best for you. However, even if you can’t do everything, you can always do some things!
If playing sport, maintaining your fitness levels is very important. Cardiovascular fitness can be maintained in a number of modified ways, even if you cannot weight bear or put full force through a body part. In fact, maintaining cardiovascular fitness and strength in the unaffected side has a positive effect on returning to sport and reducing re-injury rates.
For people who want to return to normal activity, doing modified training in the gym can help maintain a routine. You may even be more likely to complete your rehab exercises if you are already in the gym!
Here are a few alternatives to traditional exercises if you have to make modifications. Of course, always check with your physiotherapist or doctor first and follow their specific instructions!
No Legs Cardio:
Legs on pegs assault bike/airdyne
Rowing machine with sliding board/towel under affected leg
No Arms Cardio:
Single Leg Strength
Single leg glute bridge/hip thrust
Single leg knee extension or hamstring curl on machine
Single Arm/No Arm Strength
Bulgarian split squats with 1 kettlebell
As always, check with your physiotherapist or doctor first if injured.