WEEKLY WORKOUT: Erin finds out how to keep working out when you’re injured
Has your exercise routine led to injuries? If so, you don’t let them sideline you! In this workout of the week, we help you keep moving, even if you’re hurt.
“A lot of clients will say ‘Oh, I guess I’m going to have to stop exercising because I have an injury.'” Personal trainer Angie Gallagher’s heard all the excuses. “They’ve come to know I can find any alternative,” she says with a grin, “I can make up modifications so they don’t have to stop.”
Knees top the list when it comes to exercise-related aches and pains and that means many traditional moves can be difficult. You can still target your quadriceps with a straight leg lift or mini wall squats. “Just make sure you aren’t straining the joint,” explains Angie, “you don’t even need to go down that far with the squats, start shallow.”
Shoulders are another weak spot, so instead of overhead presses try some exercises that incorporate small rotations. Using a band is a great way to target the muscle. Just hold it in front of you and pull your hands apart. “It’s hard, but not hard on the body,” Angie says.
If your wrists hurt during triceps dips, there are other ways to get at this small but stubborn area. Once again, the band is a great tool. Make a loop, grab hold with your left hand and place it at your right shoulder. Grab the other end of the band with your right hand and pull straight down. It won’t take very many reps for your triceps to feel fatigued.
Many people suffer from back pain, and that can make traditional sit-ups a pain, literally! Instead, Angie recommends doing your abdominal work standing up. Just grab some dumbbells and do side bends and twists. You can also do overhead circles and diagonals to target every aspect of your core. Want to make the moves more difficult? Try standing on a BOSU or a balance disc.
Bottom line, “There’s always a way to modify an exercise so you avoid that injured area.” However, if your pain gets worse, if you’re in pain when you’re not exercising or you have joint swelling or bruises that don’t heal see a physician.