Can I train when injured?

It’s 5:30am and the alarm has gone off because you have planned to jump into a 6am gym class but your back is a little sore. And it’s really cold and dark outside while your bed is so cosy and comfortable and did I mention, your back is sore so it might be best if you cancel the gym and reset the alarm…..

Sound familiar?

Lots of us are guilty of using pain as a reason not to exercise but is it really the correct decision? Could you being doing more harm than good when you let an ouchie determine whether or not you are going to train?

There are a number of things to consider when it comes to injuries and exercise and any decision needs to be based on your personal circumstances. This blog is merely to get you thinking and is in no way medical advice so if you are carrying an injury, or something is hurting, seek professional medical advice to make sure you are good to go.

Let’s take a look at an acute injury such as a rolled ankle. We all know how much they hurt when you first do them and how uncomfortable the swelling and bruising is when we try to move around. Once the initial pain settles and you don’t have to sit with your ankle raised, but you still can’t walk around easily, chat with your trainer as to how they can support you. A non-weight bearing program in the pool or a tailored weights plan that targets only the upper body and core and can be completed in a seated or lying down position could be the answer. As you heal, you can start to add in some low impact exercise that doesn’t inflame the ankle until you can get back to your normal program as your ankle improves.

And what about those of us who suffer back pain. Again, you need to be led by your medical professionals who will assess your personal circumstances, but research shows that often a sore back will often get worse with inactivity depending on the cause of the pain. If you have approval to work out, make sure you speak with your trainer so they can adjust your program, so it works with your limitations. If lifting weights of any description, make sure you are using correct technique and if you don’t know what that is, have your trainer show you and make sure you listen!

That’s all great if you are cleared to hit the gym, but what if you’ve done a real number on yourself and you are limited to light exercise? Firstly, we need to understand pain and while it is an indicator that you have hurt yourself, it can also operate as a warning system that something is awry, but you may not have actually done any tissue damage yet. This would be the difference between breaking your leg (major damage and it hurts) and straining your back (light damage but it still hurts as your body sets some movement limitations to prevent further injury).

A broken leg is absolutely going to involve clear instructions from the medical folk as to what you can and can not do. With your back though, you may have seen your physio and she’s told you to work within the constraints of your pain levels but she wants you to keep moving and has suggested walking. What does that even mean?? How far would you go? To the letterbox, around the corner, or would 5km be OK?

Simply put, it means if you take yourself for a walk and you start with some mild pain and the pain level either doesn’t increase or only becomes a little more noticeable and it settles reasonably quickly (say within 24 hours), you are likely working within your limits. If, however you head out for a walk and the pain increases significantly and takes a few days to settle, then you need to listen to the message your body is sending, slow things down and reduce your expectations as to what your body can manage as it heals.

I know all of this is a little vague, but the upshot is, you can train with an injury and some pain BUT I highly recommend you follow these guidelines:

• Check in with your medical professional – physio, osteo, podiatrist, or even your surgeon if it is a major injury – and make sure you have clearance to exercise, and they outline any restrictions.

• Speak with your trainer about any necessary modifications to your program. You want to be able to keep moving without further injuring yourself while also rebuilding any weak spots to avoid further issues.

• Listen to your body and learn how to decipher when your body is telling you something is wrong and when you are telling your body you just want an excuse to stay under the doona!

I’m always here to discuss how you can keep moving as you recover from an injury and how we can rebuild your muscles to avoid further problems! Remember, it’s not about what you can’t do, but what you can do. 😊