Exercise Modifications...Training with an injury

Injuries can be frustrating, but they don't have to derail your fitness journey. With the right modifications, you can continue to stay active and make progress. Most modifications can be as simple as reducing the weight, changing the angle of the movement, or restricting or changing the range of motion utilized in the exercise.

Here are some tips and exercises to try.

👉 Tip 1: Listen to your body. If something hurts, don't push through it. Instead, modify the exercise or choose a different one altogether. 

👉 Tip 2: Work with a professional. A certified personal trainer or licensed physical therapist can help you develop a safe and effective workout plan that takes your injury into account, and provides guidance on progressing out of the modification.

👉 Tip 3: Focus on exercises that strengthen the injured area. This can help speed up the healing process and prevent future injuries. This is typically where a professional can assist to ensure that the exercises are providing improvement to the effected area, rather than preventing healing.

Here are a few, of the limitless exercises that can be modified for common injuries:

👉 Knee injury: Instead of high-impact exercises like running or jumping, try low-impact options like cycling or swimming. Focus on exercises that strengthen the quadriceps and hamstrings, like leg extensions, or straight-leg raises for the front of the upper leg,  and hamstring curls for the muscle on the back of the upper leg. 

👉 Shoulder injury: Avoid exercises that put stress on the shoulder joint, like overhead presses or push-ups. Instead, try exercises that work the upper back and rotator cuff, like seated rows and internal/external rotations.

👉 Lower back injury: Skip exercises that put pressure on the lower back, like sit-ups or deadlifts. Instead, try exercises that work the core and glutes without stressing the lower back, like planks and bridges.

Exercise modifications are standard for most customized fitness and wellness programs. For many orthopedic soft-tissue injuries, strength training can mitigate or eliminate the symptoms, and reduce the likelihood of future injuries to the area.

At inbalance FITNESS, we're here to help you reach your goals and take your fitness journey to the next level. Our expert personal trainers can work with you to create a customized plan that fits your lifestyle and helps you reach your fitness goals.

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