Disclaimer: this information is for entertainment purposes only! If you are injured or in pain, you should see your primary care physician, physical therapist or massage therapist before starting any training program.
Training with an injury is really wack!
Shoulder hip or knee pain may only get worse if you continue to beat em up day in and day out at the gym. I get it… You don’t want to lose those gains son!
That doesn't mean you need to stop training altogether.
Here are a few tips to make sure you don’t lose your workout momentum and continue to make progress every week.
1) What hurts?
Figure out exactly what movement causes the pain.
Test that movement through every plain of motion, through as much range of motion of an exercise as possible till you find what movement and degree the pain is triggered.
Let's just say you have some shoulder pain, take a look and see if you can raise your arms laterally (Arms raised to sides until elbows are shoulder height.). If you feel pain, you’ll want to stay away from something like an overhead press, lateral raises or any upper body pushing movement for that matter.
Just remember that even though a pushing movement like an overhead press maybe out of the question you still may be able to do a pulling exercise like a chin up or a row.
So again you have to test out each movement to see where you're limited so you can figure out what exercises you can do and stay away from the ones that may make things worse. If you working with a trainer he, or, she should be able to help you figure this out.
2) Rest, it.
Now I don’t mean stop training all together until the injury heals, that's lame. What I mean is, just stop doing the movement that causes the pain. Genius huh?
I’m just like any other gym rat at times; we try to push through the pain in hopes that it’ll just go away. It won’t, so stop.
Pushing through the pain will eventually:
A) Make it worse
B) Cause compensation and some something else may get injured
Just leave it alone.
A few things you want to consider when you have a bone joint or soft tissue injury. When you're hurt your body is in a heightened stress response state, things are not right, and your body is working overtime trying to fix it.
The blood flow will help shuttle the necessary nutrients to help repair the damaged area. Don't stop working out!
Ramp up the protein.
The protein is needed for the amino acids to be used to help rebuild the injured area and possibly make it stronger to prevent future injury.
When your sleeping more blood is available to the injured muscles just because you're not moving around as much. The blood will deliver extra amounts of oxygen and nutrients which facilitate the healing process to regenerate newer stronger cells. Sleep can also help with hormone optimization to speed up the recovery process.
3) What can you do in the gym?
Think optimistic. It’s not all over, now is the time to start thinking when you in the gym and not just go through the normal routine or just bail on working out altogether. If you are working with a trainer, they should be able to help you out.
Here are an example:
At Krank, we have a ton of members that come to us with all different types of injuries. This member that just recently broke his wrist during a sporting event, I mean the guy has a steel rod in his arm; he basally can’t hold anything.
You'd figure he would just stop training right? Nope, this guy still comes in and still kills it every session.
His two day a week training sessions consist of but not limited to box jumps, front squats, multi-directional heavy and light sled drags with a harness around the waist, sprints, bands tied around the elbows for some back work and abs.
With the right information and a little creativity, you don’t have to flake out on the gym and can still continue to make progress even if you're injured.
Later this week I’ll give you a break down on how to train around most of the common injured area’s. Stay tuned there is hoped you want to get to the gym.