Can You Train When You’re Injured?

Whether you are an extremely active person, a moderately active one, or your heart rate only goes up when you reach for the remote.  Everyone, at some point of there lives, with varying degrees, have had an injury.

Quick side note: this isn’t an injury claim feeder page….and if you’re one of those people who ring me 8 times a day asking about my car accident I had recently….politely f**k off!!

Now, with injuries you can approach your recovery in two ways, have complete rest until the injury has healed or work around it with training at an appropriate level.

In this article, I’m going to explain why doing the latter will reduce recovery time.

First, lets define ‘training’ and what it should look like.

Even though the traditional bro splits would have you believing differently, your body is one whole living unit. We’re not split into pecs, quads, lats and calves etc.

Also, injury is a stress, so your body will need to focus on recovering from that. Intense training will give the body another stress to recover from.
The body copes with stress amazingly well, but you have to limit how much you stress your immune system as too much will slow recovery down.
We must have the right balance so optimal recovery can be made.

Think of it as trying to cook two meals at the same time, one in your kitchen and the other in your neighbour’s kitchen (stay with me). 
If you have the flames turned up full in both you have no chance of paying enough attention to either and they’ll be ruined.
Turn the heat down, however, and you will be able to look after both much better as you’ve decreased intensity.

The same goes for training around an injury. Adjust your training to lower stress so your body doesn’t slow down with its recovery.
Increase the training stress, you won’t get the full benefit of muscle or strength increase; or a speedy recovery.

This will mean that if you are recovering from a knee injury, you can’t still max out on your bench and expect your injury to recover quicker.

How to adjust training

First, think of what exercises you can do using different muscle groups (not too heavy, remember)

Second, what exercises can increase blood flow to the inured area. This will help speed up recovery (but, as before, not heavy work. Think lighter with more reps)

For example, knee pain? Try terminal knee extensions (TKEs) with a resistance band, sore elbow? Try some light tricep extensions.

With a little research you can ease a lot pains.
In the same breath though, if something is painful and just doesn’t get any better…GO AND SEE A SPECIALIST.