Don't Pause Your Routine, Training Around Injuries

It can be tempting to put your fitness on pause when you get hurt but, this can actually be a great opportunity for you to get better.

Injuries during training can sometimes be completely demoralizing. All of your hard work to that point may have been filled with celebration after celebration or maybe even you were right on the cusp of reaching your goal. Either way it hurts to know that you are not able to complete your training in the way that you want. This actually might be a tremendous opportunity though.

Focus on Improving Areas You May Neglect

When you're injured it's actually a great time to make it in for your workout and get what you can done. Even if it seems really easy, keeping all of your technique and skills while you're injured in some area will tremendously help you retain your gains

As a former college football player, I participated in a sport that has a 100% injury rate. When injury came, it was typically looking for me, given that I arrived around 224 and was playing above a comfortable weight for me-ranging from 245-257. The biggest challenge I met was my freshman year when I tore my LCL.

Rehabbing from knee surgery can be a long and confusing road. I was fortunate enough to do so in a college athletic setting where the level of care is second to none other than professional sports. There were days where I went into the weight room and I performed what seemed to be deceptively difficult.

I'm talking things like:

  • Single Leg Box Jumps
  • Single Leg Pistol Squats
  • Single Leg RDLs

Basically everything that I could do before, in some sort of modified way. The rest of my workouts comprised of things that weren't exactly what our program was geared towards (Squat, Hang Clean, and Bench) but, kept me somewhat sane:

  • Machine Chest Pressing
  • Hammer Strength Rowing 
  • Single Arm Low Rowing
  • Various Accessory Work-Curling, Tricep Extensions Etc.

There was still some way for me to workout. The most surprising thing to me was that after it was all over, the first time I stepped under a bar I squatted around 345x5. There's an uncomfortable feeling that you get in your knee that's hard to describe after surgery but I would call it "funny". It takes a while to get past but, once you're knee is stable you can return to working back into regular training. The area that improved a ton for me while I was injured was my back strength.

I considered myself to be pretty strong before I got hurt but, after I trained the right way and focused on the things that I could, I was much stronger. In fact post injury I hit personal records in almost every single lift and drill that I'd done. It was likely a blessing in disguise, I got to start from scratch and eve had to learn how to walk again. Since then I've tried to carry on this lesson in all of my other training whether I become injured or not.

Some examples of other injuries where this saved my sanity (mainly in college):

  • Multiple Hamstring Pulls
  • Broken Fourth Metacarpal in my Left hand (my only pre-college injury)
  • Tendinitis Simultaneously in both arms
  • Small ligament tear in my right wrist that required an injection
  • Stress fractures in both hands

It'll benefit you tremendously to try and continue working out when injured. The neurological and psychological benefits far outweigh that feeling you're getting before you leave the house.

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