Adapt and Conquer: 7 ways to Overcome Injuries in the Gym!
Hey guys, let's talk about one of the toughest challenges every gym goer faces at some point: dealing with injuries while training. Having picked up a few of my own in recent times I realise it can be disheartening, frustrating, and even a little scary, but fear not! Let me help guide you through the process of adapting your training and gym sessions, so you can still make progress and stay on track towards your goals.
1️⃣ Listen to Your Body: First and foremost, pay attention to what your body is telling you. If you feel pain or discomfort during a particular exercise, don’t push through it. Take a step back and reassess. Remember, safety should always come first.
2️⃣ Seek Professional Advice: Consult with a qualified healthcare professional (not your PT) or a physical therapist who specializes in sports injuries. They can provide you with an accurate diagnosis, personalized recommendations, and a rehabilitation plan tailored to your specific needs.
3️⃣ Modify, Don’t Quit: Just because you have an injury doesn’t mean you have to put your fitness journey on hold. Work with your healthcare professional and your PT to modify your exercises. For example, if you have a knee injury, focus on upper body strength and core workouts while avoiding exercises that strain the knees. Adaptation is key, can we still train hip hinging movement patterns and continue to target the legs?
4️⃣ Cross-Train and Explore Alternatives: Embrace the opportunity to explore new workout routines and exercise modalities. If you can’t run due to a foot injury, try something else, can we use the ski erg, the bike or battle ropes to maintain cardiovascular fitness? Remember, there are countless ways to stay active and keep your progress going, stopping is not one of them!
5️⃣ Have Patience: Healing takes time, so be patient with yourself. Understand that your body needs the opportunity to recover and rebuild. Rushing the process could lead to setbacks or even further injury.
6️⃣ Focus on Nutrition and Recovery: While you adapt your training, keep your nutrition in check. Feed your body with nutrient-dense foods that support healing and muscle repair. Prioritise quality sleep, adequate hydration, and consider incorporating gentle stretching or yoga to aid your recovery.
7️⃣ Don’t be scared. There are two types of situations that will hold you back. One is rushing back into it too soon as mentioned and the second is being so fearful that you never get back to the original movements that caused you pain, both will hold you back. Your body will 100% heal if you allow it, people come back from all sorts of horrific injuries, and you will be able to get back to your normal routine too if you allow it. The difference is this time you will be stronger physically and better equipped mentally so don’t let your fear hold you back.
Remember, setbacks are just temporary roadblocks on your fitness journey. With the right mindset, adaptability, and support, you’ll come back stronger than ever! So stay positive and don’t let it hold you back!
Need a PT or a supportive gym environment ? Drop me an email today and let’s get started.