How to Manage Injuries and Safely Work Out Around Them
Injuries are a common part of any fitness journey. While they can disrupt your routine, understanding how to manage and adapt is crucial to staying active and avoiding further harm. This guide explores three common injuries—shoulder (rotator cuff), lower back, and knee—offering actionable advice for recovery, safe workouts, and long-term prevention.
Understanding the Impact of Injuries on Fitness
Injuries can stem from overuse, improper technique, or accidents. They can range from mild strains to more serious conditions requiring medical intervention. While some people choose complete rest, inactivity can lead to muscle atrophy and delayed recovery. A better approach involves active recovery: modifying exercises to maintain strength and mobility while healing.
Key points to consider when dealing with injuries:
Pain Is a Signal: Never push through sharp or severe pain.
Modify, Don’t Eliminate: Adapt movements to stay within a safe range of motion.
Patience Pays Off: Recovery is a gradual process, and rushing can worsen injuries.
1. Shoulder Injury: Rotator Cuff
The rotator cuff is a group of muscles and tendons that stabilise the shoulder. Injuries, often caused by repetitive overhead movements or heavy lifting, can lead to pain, weakness, and limited mobility.
Signs of a Rotator Cuff Injury:
Pain during overhead movements.
Weakness in the arm or shoulder.
Difficulty lifting or rotating the arm.
How to Manage and Train Around It
Avoid Overhead Pressing: Replace exercises like military presses with chest-supported rows or low-angle cable rows.
Focus on Scapular Stability: Strengthening the surrounding muscles reduces strain on the rotator cuff.
Rehabilitation Exercises:
External Rotations with Resistance Band
Hold a resistance band with the injured arm bent at 90 degrees.
Rotate the arm outward slowly, keeping the elbow close to your side.
Perform 3 sets of 10–12 reps.
2. Wall Slides:
Stand with your back against a wall, arms in a "W" shape.
Slowly slide your arms upward, forming a "Y."
Repeat 10 times, maintaining controlled movement.
3. Pendulum Swings:
Lean forward, allowing the injured arm to hang freely.
Move the arm in small circles or side-to-side motions.
2. Lower Back Injury
Lower back injuries, often caused by improper lifting or poor posture, are among the most common fitness setbacks. They can range from mild strains to more severe conditions like herniated discs.
Signs of a Lower Back Injury:
Stiffness or pain, especially after sitting or standing.
Radiating pain down the legs (potentially sciatica).
Difficulty bending or twisting.
How to Manage and Train Around It
Avoid Heavy Lifting: Replace barbell deadlifts with single-leg Romanian deadlifts using light dumbbells.
Strengthen the Core: A strong core stabilises the spine and reduces lower back strain.
Maintain Proper Posture: Be mindful of your spinal alignment during all activities.
Rehabilitation Exercises:
Cat-Cow Stretch:
Start on all fours, alternating between arching your back upward (cat) and dipping it downward (cow).
Perform 10–12 reps to improve mobility and relieve tension.
2. Bird Dog:
On all fours, extend one arm and the opposite leg. Hold for 5 seconds before switching sides.
Complete 3 sets of 8–10 reps per side.
3. Pelvic Tilts:
Lie on your back with knees bent. Flatten your lower back against the floor by tilting your pelvis upward.
Hold for 5 seconds and repeat 15–20 times.
3. Knee Injury
Knee injuries, such as ligament sprains or cartilage damage, can severely impact lower body training. These injuries often result from high-impact activities or improper form during squats and lunges.
Signs of a Knee Injury:
Swelling or stiffness in the joint.
Pain when bending or straightening the leg.
Instability or weakness during movement.
How to Manage and Train Around It
Limit High Impact: Replace running or jumping with cycling or swimming.
Strengthen Supporting Muscles: Focus on quadriceps, hamstrings, and glutes.
Rehabilitation Exercises:
Straight Leg Raises:
Lie flat and lift one leg straight without bending the knee.
Perform 2 sets of 10 reps per leg.
2. Wall Sits:
Slide into a seated position against a wall, holding for 10–15 seconds. Gradually increase duration.
Step-Ups:
Use a low platform. Step up with one leg, then bring the other to meet it. Step down slowly.
Perform 10–12 reps per leg.
Tips for Safe Workouts Around Injuries
Consult a Professional: Always consult a doctor or physiotherapist to assess your injury before resuming workouts.
Modify Movements: Avoid exercises that exacerbate pain or discomfort. Use alternative movements to target similar muscles.
Focus on Form: Injuries often occur due to improper technique. Use lighter weights to perfect your form.
Incorporate Rest: Active recovery doesn’t mean constant activity. Listen to your body and rest when needed.
Stay Positive: Injuries can feel like setbacks, but they’re an opportunity to learn, adapt, and come back stronger.
The Road to Recovery
Injuries don’t mean the end of your fitness journey. With patience, proper management, and the right adjustments, you can safely continue training and work toward recovery. Remember, strength isn’t just about lifting—it’s about resilience.
