8 Step Checklist to Training With an Injury

Injuries are a common part of an active lifestyle, but they don’t have to mean an end to training. In fact, maintaining a level of physical activity during injury can help speed up recovery and keep you from losing progress. If you’re wondering how to train safely with an injury, here’s an 8-step checklist to guide you.

1. Down-regulate Your Nervous System with Breath-work

Injury often causes stress, which can ramp up your nervous system and affect recovery. Incorporating breathwork into your routine can help calm your nervous system and promote healing. Start your session with deep, slow breaths to get your body into a recovery state.

2. Do MORE Movements That Feel Good

Listen to your body. Focus on movements that don’t aggravate your injury. This might mean reducing intensity or modifying exercises, but staying active will help maintain mobility and function.

3. Get a Systemic Pump with Aerobic Exercise

Aerobic activity increases blood flow and provides a systemic pump, which can aid in recovery. Choose low-impact exercises like walking, swimming, or cycling to keep your heart rate up without stressing the injured area.

4. Strengthen and Mobilize Up and Down the Chain

An injury in one area doesn’t mean the rest of your body needs to rest. Strengthen and mobilize other parts of the body to support overall function and recovery. For example, if your knee is injured, work on strengthening your hips and ankles to maintain balance and reduce compensatory stress.

5. Decrease the Load

Reduce the weight or resistance of exercises to avoid overstressing the injured area. Lighter loads allow you to maintain movement without risking further injury.

6. Slow Down the Tempo

Control is key when training with an injury. Slow down the pace of your movements to ensure you maintain good form and minimize strain on the injured area.

7. Adjust the Range of Motion

Modify your exercises to stay within a pain-free range of motion. As your injury heals, gradually increase the range to regain full mobility.

8. Change the Exercise Variation

If a particular exercise exacerbates your injury, switch to a variation that is more comfortable. For example, instead of a squat, try a single-leg variation or a wall sit to reduce strain.

By following this 8-step checklist, you can continue to stay active and support your recovery process. Always consult with a healthcare professional, like a chiropractor or physical therapist, to ensure you're making the right modifications for your specific injury.

Are you recovering from an injury and looking for professional support?

Dr. Charles at Active Life Chiropractic helps active individuals decrease pain and improve musculoskeletal function. Contact us today to get personalized care.