How To Stay In Shape While Injured

Natalie Cecconi
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How to Stay Fit

While Your Injured?

Of course, it’s not always physically possible to continue with your regular workouts when an injury intervenes. But sometimes it may be possible to work around your injury enough to maintain your fitness levels.

Staying fit and healthy is not just about how your body looks, it’s about how your body functions, so here are some tips that will help you stay fit and prepare you for the next workout.

Increase Your Cardio

While it’s not possible for everybody to continue with their regular cardio routine, you can still do some form of cardio, even on crutches or with limited flexibility and joints.

One of the easiest ways to do cardio in-bed is simply to get up twice in the night for a bathroom trip. Once you’re in the bathroom, use the time to do 10-15 jumping jacks or squats.

Positive Thinking

While you can get through most injuries by thinking positively and believing that you will get through, you cannot change the fact that you are injured. But you can change how you react to your injury and how it affects your life.

So maintain a positive outlook throughout your recovery process and believe that in the end, you’ll be fitter and healthier than you were before.

Stay Mentally Sharp

Even though there’s no way to train while you’re injured, that doesn’t mean you can’t stay in shape. A lot of times, your injury won’t just end your physical activity, but it can also leave you mentally burnt out.

You can’t do anything about your injured body, but you can do plenty to keep your mind healthy. Instead of letting yourself go and feel sorry for yourself, do some of these things to keep you physically sharp.

Reading is a good way to pass time. Look for articles, books, and so on that will help you improve your performance. This can be anything ranging from ways to improve your stretching to ways to perform better nutrition or anything else.

Others strategies include taking a walk. If you’re not allowed to move around, it’s a good time to focus on other things and get your mind off of your injury. Include a journal writing session with it where you write about your condition, how you feel about it, what you’re going to do to beat it, etc.

Focus on Health

It’s a well-known fact that time spent in the gym working out is time you should spend on nourishing your body. But even an able-bodied person can make the mistake of fixating on how frequently they can enter the gym.

Just because you’re injured, doesn’t mean that you get to skip your gym hours for the week.

After all, if you skip your scheduled workouts, they will surely mount up and lead to frustration. You’ll feel frustrated at not being able to get what you set out to achieve.

Instead, you need to put more focus on what you can do outside the gym to stay in shape. Cut back on bad things, like alcohol, and add more healthy things to your life.

If you are injured, your body may be feeling less than peppy but you can help it, at least a little, by incorporating positive changes to your diet, your lifestyle, and your attitude.

And, here are a few ways that you can create an exercise regimen that works for your injury…

Cross-train, if Possible

Cross-training is a great way to stay in shape when you’re injured or can’t exercise for some reason. It’s a good way to maintain fitness without overworking the injured body part.

A lot of people don’t like it as much, but going for a brisk walk or a jog is not cross-training. It’s good, but it’s not enough.

Because of the muscle groups involved and the intensity, they’re really similar to running or cycling.

To stay in shape, you should try to switch the focus from running or biking to cross-training exercises.

For example, if you’re injured and can only do one type of exercise, try to do some other leg exercises other than running or biking to do.

For example, if you’ve had problems with your knees, try a few different types of lower leg exercises. That can help you keep your leg muscles strong while you’re injured.

You should also try joint mobility exercises. These exercises help you maintain range-of-motion and limberness in your joints or muscles.

Tips for Recovery

Being injured sucks. The pain is temporary, but it can force you to miss out on some of the most important times in your life. Whether it’s for fitness, a game, or a work project, you want to make sure you get the most from your time.

To get the most from your injury time, you need to focus on your recovery. This will allow you to quickly heal, get back to the same level of performance you were at before, and avoid furthering your injury.

The good news is, you don’t need to learn advanced physical therapy techniques to recover quickly. There are some basic things you can do to perform active recovery and get back to your previous level of fitness.

These recovery tips will also help you rehabilitate more quickly, and potentially avoid further injury. Complement them with tips made by your physical therapist, and you will easily get back into fighting shape.

Stay Involved

Considering how much attention and dedication it takes to get in shape, staying fit seems almost a full time job. But what happens if you suffer an injury and can’t exercise or you lose your job and have to change your routine …or your whole work-life routine?

In either situation, it can be very easy to fall into the “oh well!” mentality and stop exercising all-together.

Injuries can have various factors, from a twist of your ankle to something more serious, which may require visits to a physician and physical therapy.

But serious or not, the first thing you want to do is isolate what injured you and then do not force it (or at least do not overdo it).

Post-recovery exercises can be much different from your typical routine, so make sure you alter your program to fit your needs.

Exercising is the best way to recover from injuries but if it is not possible to exercise hard, it is not possible at all.

So try and keep your body moving, preferably with an exercise that doesn’t load your joints.

Find Distractions/Hobbies

Are you currently injured, not able to really move and looking to stay healthy and fit while you are sidelined?

The good news is that there is much you can do to stay healthy and in shape while you are injured since you can still do many forms of exercises and activities. The trick is to find the right exercises and activities that will provide you with the most benefit as well as not putting too much stress on the injured area.

Resistance bands are great tools to use for rehabilitation, strengthening, toning and flexibility.

They are versatile allowing you to perform a variety of exercises with them. You can do upper body exercises to strengthen your arms, shoulders, chest, and back.

They can also help with lower body and core strength and flexibility.

You can also perform exercises for your abdominals, buttocks, and legs.

They are easy to use and require no special equipment.

The resistance bands will provide you with some extra comfort while you are exercising so you are not putting as much stress and effort on your injured area.

This is especially true if you have arthritis, knee or joint issues.

While you want to be sure to check with your doctor prior to starting any exercising, make sure you do the stretching exercises as well.

These will help you maintain flexibility, range of motion and mobility.