Training with an Injury

November, 2024

Hello, BHC Fam -

If you’re reading this you’ll probably agree, being injured is the WORST! Don’t worry… you’re not alone. Let’s talk about it. 

Before we do, for the record, I am not a Physical Therapist or a Chiropractor. I am not a medical Doctor. I might as well not even be a Fitness Professional with 20 years experience. For the purpose of this letter I am a fitness-athlete, and I have had my share of injuries.

I’ve had neck muscle strains, “pinchy” shoulders, epicondylitis (Tennis/Golfer elbow), tendonitis in my thumb (ouch!), knee “twinges” and most recently am the proud owner of a herniated L-5/S-1 disc. Anything sound familiar? 

Now, this letter is not meant to be a woe is us, pity party read. Quite the opposite. The sole intention of my directness is to encourage you to continue your training in any way possible, no matter what. 

The first step is to assess the degree of your injury so you have a plan for rehabilitation. That could include doing your own online research, or contacting a medical professional like a Physical Therapist or Chiropractor who specializes in Sports Rehabilitation. Almost always, they will give you rehab exercises to do that will work up a sweat. 

Next step is to figure out what you can do while rehabbing the injury and make the most of it. For example, if your injury is upper body like a shoulder, elbow or wrist, train your lower body with squats, lunges, running and jumping. If it’s a lower body injury in the ankle, knee or hip, train your upper body with pushes and pulls like bench press, overhead press, pull-ups and seated rows. 

If an injury is one-sided, which it usually is, that doesn’t mean you can’t train the other side. For example, if you’ve got a right, pinchy shoulder you can still do dumbbell overhead presses with the left. You don’t want to do that forever but while you’re rehabbing the injury it will keep you strong and fit. 

A back injury is arguably the most difficult one to keep training with. In the beginning you may be reduced to simply walking outside or on the treadmill, and your normal workout program may be temporarily side-tracked. This is where we need to make our rehab a priority and get creative with what we can do to keep our fitness… and sanity. In the early stages of my L-5/S-1 disc injury, in addition to strictly following my doctor's rehab prescription, I included several proven core exercises and a push-pull program that kept my upper body strong until I could squat and deadlift again. 

To wrap it up, injuries can happen anytime, anywhere. Especially if you’re active. Fitness isn’t a free pass to not getting injured but can keep you out of the cardiologists office or off diabetes medication. So, if you’re injured, keep your chin-up, do your rehab, and keep training. 

Yours in fitness,

Kyle Hyde

Fitness Director