Challenging, but doable
Last week I broke my foot when I tripped carrying heavy luggage down stairs. An injury such as this obviously makes life in general challenging at best; daily activities such as cooking, shopping, and bathing are not done with ease any longer. Simple tasks can seem daunting. And as for an exercise routine, many people simply give up and say it’s too hard or even not possible. Of course with an injury, there certainly are restrictions and proper rest is needed for the body to heal. Clearly training/exercise will be scaled way back. But even with an injury, you are not doomed to be a total couch potato! It’s most often possible to exercise while injured.
Get creative when you exercise while injured
To exercise while injured, all you need to do is get more creative and work around the injury. With a broken foot, I won’t be doing squats, lunges, leg presses, or lower body cardio for quite a while. Instead, do exercises like crunches, one-legged planks, push-ups, rows, and arms. You can also include a couple of lower body exercises using a band around your knees or ankles. Go to your local gym and took advantage of seated machines like upper body pushing and pulling, light quad extension and hamstring curl, and a seated rope climb machine which is excellent for cardio and upper body strength.
If you have an upper body injury such as a wrist or shoulder, you can still exercise while injured. Include low-impact cardio such as stationary bike or stair machine, leg machines, and maybe body weight squats and lunges. Always take into consideration your safety and balance with any exercise or activity because you don’t want to fall.
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Don’t forget good nutrition
With good nutrition the body will heal faster and you will feel better mentally than if you go for foods that are a mere short-term source of comfort. Start your day with a fruit and vegetable shake, eat plenty of protein and veggies, and don’t forget to drink lots of water. As always, avoid sugary beverages and processed foods. You might consider adding a supplements such as calcium to aid in the healing process.
Sometimes recovery can seem to be forever away, but remember it will NOT be forever. Be patient and allow others to help you. It’s important not to get stressed about things out of your control. Soon you’ll be back to your old self!
That’s it. If you work around your injury with some of the suggestions I give above, you should start seeing results. Tons of my clients have gotten results while injured with an exercise plan tailored around their injury and I can’t wait to help you with yours.
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Park City Personal Trainer