Women’s Fitness
By Rachel Guevara
When you’re dealing with an injury, one of the first questions that comes to mind is, “Can I still work out?” The answer isn’t as straightforward as you might hope—it varies depending on the type of injury, the severity, and your overall fitness level. But here’s the good news: in most cases, injury doesn’t mean giving up on your fitness goals. In fact, staying active can aid recovery if done correctly and cautiously.
Why the answer varies
Injuries differ and so do their impacts on your ability to work out. For example, a sprained ankle won’t affect your ability to do upper-body exercises, while a shoulder injury might limit arm movements but not leg workouts. It’s essential to first understand the nature of your injury before diving back into any fitness regimen.
A doctor or physical therapist should always be your first point of contact to assess the severity of the injury and help guide you on safe ways to remain active. Skipping this step could lead to more severe damage, prolonging your recovery or even causing a long-term setback.
The benefits of staying active while injured
Just because you’re injured doesn’t mean you have to pause all physical activity. There are several reasons why continuing to move your body—safely—can be beneficial:
- Prevents Muscle Loss: Inactivity can lead to muscle atrophy (loss of muscle mass), which can delay your recovery process. Finding ways to keep your non-injured areas strong can help you stay in shape.
- Improves Circulation: Gentle, modified exercises can improve blood circulation, which speeds up healing by delivering nutrients and oxygen to injured tissues.
- Boosts Mental Health: Staying active, even in a limited way, keeps those endorphins flowing. It helps reduce stress, maintain a positive outlook, and keeps your confidence intact as you heal.
- Maintains Routine: Consistency is key when it comes to long-term fitness. Even if you’re working at a lower intensity or modifying exercises, maintaining a routine keeps you on track and reduces the chances of losing motivation.
How to exercise safely with an injury
The key to working out with an injury is to modify your routine in a way that avoids putting stress on the injured area while still allowing other parts of your body to stay active. Here are some alternatives based on common injuries:
– Lower Body Injuries (Ankles, Knees, Hips): Focus on upper-body workouts, such as seated dumbbell presses, chest presses, or even bicep curls. You can also try water-based exercises like swimming or aqua aerobics to reduce pressure on your joints.
– Upper Body Injuries (Shoulders, Wrists, Arms): Shift to lower-body-focused workouts. You can engage in leg presses, lunges, squats, or resistance band exercises that don’t involve your arms.
– Back Injuries: Work on gentle core stabilization exercises, like pelvic tilts, bird-dog, or modified planks. Avoid heavy lifting or any movement that strains your back, but keep your core and surrounding muscles engaged.
– Neck Injuries: Engage in low-impact exercises like walking, light stretching, or stationary biking. Avoid anything that puts pressure on your neck or requires excessive head movement, such as running or certain types of weight training.
Important tips for success
- Listen to Your Body: Pain is a sign that something isn’t right. If any exercise causes discomfort or pain, stop immediately. No workout is worth further injury.
- Use Modifications: There are often safe modifications for many exercises. For example, if lunges aggravate your knee injury, try step-ups instead. Work with a personal trainer if you’re unsure about how to adapt your routine.
- Embrace Low-Impact Workouts: Yoga, Pilates, and swimming are great options for low-impact exercises that can help maintain strength, flexibility, and balance without straining your injury.
- Stay Consistent: Injuries may be frustrating, but they don’t have to derail your progress. Adjust your goals—maybe now is the time to focus on mobility, flexibility, or endurance until you’re fully healed.
Don’t let an injury stop you
It’s natural to feel discouraged when you’re injured, but that doesn’t mean you need to abandon your fitness journey. With careful planning, a focus on recovery and the right modifications, you can stay active and continue progressing toward your goals. Working out is about more than physical gains; it’s a way to care for your mind and body.
Stay positive, stay safe, and remember that injuries are temporary—your commitment to health and fitness can be lifelong!
Rachel Guevara is the owner of Lift & Glitz Training Studio in Northfield, NJ. With 13 years of experience in the fitness industry, Rachel holds certifications in Personal & Group Fitness through ISSA and is a Zumba Fitness Instructor. A proud single mother of two, Rachel balances her professional and personal life with grace and determination. She earned her BA in Communications from Stockton University and resides in Northfield.
