3 rules for training and training when injured


INJURIES SUCKS. There is no way around it. Especially when you can’t use one of your limbs, whether you’re wearing a cast, a brace, or are simply restricted by doctor’s advice.

The pain and trauma of getting hurt is bad enough. Then you need to recover, which probably means taking time out of your usual fitness training routine, cutting back on the goals you were striving for. But just because you’re injured doesn’t mean you have to completely stop training until your injury is completely healed. You just have to figure out how to work smart around your limits.

If you’re approached correctly — and with your doctor’s approval, which is important — there are still ways to move forward with your training plan while you’re recovering from injury, according to men’s health fitness director Ebenezer Samuel, CSCS

Basic rules for training with an injury

Before you get started, just remember two basic rules:

Listen to your doctor

Whether you are recovering from surgery or another type of traumatic injury, the body needs to heal. Your doctor is the best source to get you back to 100%.

Remember your limits

Take a step back when it comes to volume and charging. You are still in the healing process. Now is the time to make some adjustments while still being able to train hard.

    Once you’ve ticked those boxes, it’s time to adjust your training plan by incorporating these three rules for wise and effective training after injury. You will continue to make gains, even if you suffer a little. “You will turn this injury into an opportunity,” says Samuel. “We’re not just going to be building muscle right now, but we’re going to be preparing for bigger gains in the future.”

    3 rules for training in case of injury

    Focus on isolation exercises

    Normally, compound movements are the way to go when muscle building is your goal, but if you have an out of order limb, it’s ideal to reduce tension in that area as much as possible. The best way to do this is to perform isolation exercises. For example, if heavy deadlifts and squats are no longer an option, attack your lower body with moves like leg extensions and calf raises.

    Train the healthy parts of your body

    If you’re worried about looking like an unhinged weirdo after training just one side of your body, relax. You’re not going to end up with mismatched arm or leg sizes if you focus on one side of your body – that’s a fitness myth. In fact, research says otherwise: training your healthy side while your other side recovers can actually help. avoid lose muscle on the injured limb. So when using unilateral training, it’s normal, even encouraged, to hit that side hard no matter the exercise, from presses to rows. Load up and go.

    Always train heavy

    If you’re not lifting the heavy weights you’re used to, you’re not sending the hormonal signals your body needs to grow. The fix: Grab a heavy weight, like the heaviest kettlebell you can handle, and fight as many single-rack squats as possible. Work on Bulgarian split squats or other exercises that allow you to work with a heavy load while getting into an offset position that allows you to safely challenge yourself.

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      Richard V. Johnson