Four training tips for the injured athlete

Getting injured is difficult, especially if you are used to an active lifestyle. Even once you start physical therapy, the road to recovery can sometimes be bumpy and long. Many of our clients express frustration with not being able to play their favorite sport, return to their exercise class, or walk to dinner with their friends. Here are some ideas and tips to help keep you sane and in shape while you go through your recovery.

By Melissa Garcia, PT, DPT, CSCS

Flexibility and Mobility

Not supposed to run? No problem! In addition to what your physical therapist may have prescribed for your treatment, addressing your general mobility through yoga and guided stretching are not only therapeutic, but also beneficial for your physical health. Look into the many various forms of yoga such as Vinyasa, Hatha, and Restorative to find the right pace and difficulty for you. If you are missing the group environment, there are options for in-person classes in addition to online classes.

Strength Training

If your injury is isolated to a specific extremity, such as your knee, you may feel limited as you will not be able to squat, or lift as much as you previously were. However, this is also a great opportunity to work on other muscle groups such as your core and upper body in addition to your physical therapy! For example, on the days you are used to performing heavy squats and lunges, try substituting for push ups and a shoulder press and vice versa. Approach each training session as an opportunity to continue improving your physical health, no matter which muscle group, big or small.

Cardio

Cardiovascular training is vital to long term heart and lung health. It helps decrease your resting heart rate, decrease risk of heart disease, and the heart becomes more efficient with each beat. Most people dread cardio for it’s mundane nature; however, when it comes to fitness and heart health, cardio is necessary. Great low impact options of cardio include but are not limited to walking, rowing, biking, and swimming. You can even bring a friend! Don’t let an injury render you couch-bound, you can take this opportunity to try something new.

Recovery

There has been an increasing amount of research and technology coming out regarding sleep and recovery. There’s no better time to focus on recovery than after an injury. Do you have a difficult time getting a good night’s rest? Feeling like you aren’t recovering well between workouts? Take some time to reflect on aspects of your routine that may be impacting your recovery such as sleep hygiene, nutrition, screen time, and activity levels. If you own a wearable device that helps you track your sleep and activity, take advantage of the abundance of data you can collect. Make small changes and see how it can improve your performance and recovery.

Ask Your Physical Therapist

There’s no one better to talk to than the person who knows the most about your injury. They will be able to guide you in what movements you should be avoiding or modifying while you are healing. They also would be the ones to help you formulate a comprehensive program best tailored to your goals and fitness. Our physical therapists are extremely knowledgeable in strength and conditioning principles and are well connected with the fitness industry in your community. All you have to do is ask.