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How To Stay In Shape When Injured

How To Stay Fit When Injured Ankle Pain

Getting an injury can be both mental and physical in its negative affect on you. Not being able to train properly can be very frustrating, and oftentimes people just end up getting more injured by not listening to their bodies and pushing through the pain. Here's how to train smart when you're injured so that you can get back to health as quick as possible.

How do I keep fit with a knee injury?

The most common bane for runners, a knee injury is also one of the most common injuries that people try to just push through. However, it's very important that you don't push through the pain and end up making it worse. Wearing high heels for a long period of time, riding a bike in a bad position, and running with poor form can all contribute to weak or injured knees. But there are plenty of things you can do while your injury heals.

  • Walk uphill. Either on a treadmill or outside, walking uphill can still get the heart rate up and the blood pumping so that you still feel you're having a good workout. 
  • Med ball slams. This exercise doesn't involve bending the knees at all, so if yours are completely knackered you should still be able to complete this exercise. 
  • Weighted step ups. You can do these with dumbbells, kettlebells, or just unweighted. These will get the heart rate up and act as a cardio exercise despite being low impact.

How do I strengthen my back after an injury?

Depending on the severity, a back injury could have you out of action for a long time. For this reason, it's extra important that you do all you can to keep your fitness up and stay sane while your body heals.

  • Yoga. This is a very low-impact way of both staying in shape and strengthening your back after becoming injured. The flowing movements and body-weight stretches won't put unnecessary strain on your muscles and will help to stretch and alleviate any tightness. 
  • Brisk walking. You need to be so careful with a back injury so as not to jar it or make it worse. Brisk walking is very low impact and is accessible to everyone. Going for a 30-minute fast walk each day will still elevate your heart rate and keep you moving. It will stop your muscles from seizing up due to inactivity and will get you out and about to combat the mental effects of being injured.

How long does it take to heal a torn rotator cuff?

Shoulder injuries are one of the most common suffered by both athletes and non-athletes because there are so many tendons and ligaments supporting this joint. They can take a long time to heal if you have really torn them so you'll need to take it easy with this injury and give it plenty of time to heal properly before you dive back into your normal training. 

  • Stabilising exercises. Simple movements like squeezing your shoulder blades together can stabilise your muscles and kick-start your recovery.
  • Wall push ups. Doing regular push ups would put too much strain on your shoulders, but by leaning against a wall and pushing off, you can lower the impact while still reaping the benefits.

Remember that above all else, rest will be the key to your recovery. Even once you're feeling better, you will be weaker than before you became injured, so scale your workouts and listen to your body at all times.


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