Post Injury Working Out Tips

An injury can force a full speed workout program to a screeching halt if you don't know how to work with your body as you recover. Try these post injury working out tips to learn how to work out when injured and for starting back up again with a workout plan as your body recovers.

Stop as Soon as You Feel the Pain
The first thing you should do is to stop whatever activity you are doing when you feel pain. Many people think they are being overly cautious to stop when they feel a knee slip the wrong way or start to feel a tug in an ankle, but if you stop the moment you feel the injury beginning, you'll recover much faster. If you push through the pain, your body may produce a natural analgesic while you are exercising, leaving you to discover the extent of your injury after you finish working out.

Pamper your Injury
You're not a baby if you ask for a bag of ice for that swollen ankle or shoulder. You're smart. Ice the area for 20 minutes, give the area a break for ten minutes and then ice it again for 20 minutes more. The ice will work as an anti-inflammatory, helping the injury to not swell too much. It is advisable to also take an anti-inflammatory such as Ibuprofen or Aleve for the next few days. Elevate the injured muscle group or joint for 20 to 30 minutes a day, if possible.

Get to a Doctor
Even if you think the injury is minor, its best to have a doctor check it out, especially if the injury keeps happening repeatedly. You may need to switch athletic shoes, get orthotics in your shoes or change something in your exercise routine. You may even need to wear a brace or use crutches or have something surgically repaired, so it's best to check with a doctor before you exacerbate the injury further.

Examine your Workout Habits
Make sure you have been working out using the right form and the right equipment and gear. For example, if you've been skimping on running shoes, you may need to invest in a better pair or have your gait evaluated at a running store to make sure you are buying the right kind of shoes. Or perhaps you've been hitting that backhand awkwardly and have worn your shoulder out. Lessons from a tennis coach might help you improve your form and reduce your chances of injury.

Invest in Physical Therapy or Massage
Both physical therapy exercises and sports massage can be extremely helpful both for recovery and for prevention of injury. Even if you don't go directly to a physical therapist, you can look up exercises that will strengthen the muscles so that you don't injure yourself again. In general, it's wise to do exercises that stretch out your muscles, strengthen your core and improve your balance. Most injuries are the result of a weakness somewhere in your body that is exacerbated by improper form or overuse of a body part.

Redesign your Exercise Plan
Evaluate your original exercise plan and then tailor it to accommodate your current injury. If you typically run but have injured your ankle or knee, consider the elliptical machine which is gentle on the joints but still works your legs and core muscles. If you play racquetball but have injured your shoulder, consider running or biking.
 
Swim in the Community Pool
Swimming is an ideal post-injury exercise option because the water supports your weakened joints and soothes any swollen tissues. The cool water acts as an anti-inflammatory and provides an excellent total body workout without threatening further injury. Consider a water aerobics class, walk or run in the pool or simply try your hand at laps of alternating swim styles across the pool. Swimming is a great way to keep up your cardio exercise while injured.

Get out the Free Weights at Home
If you've injured a muscle or joint in your lower body and simply can't run, bike, walk, or use the cardio machines at the fitness club, get out the free weights at home and do some weight lifting. You can work every muscle group using free weights, and you can even work your leg muscles if you are careful with your injured muscle group.

Engage in Modified Yoga
Many yoga poses are able to be modified to accommodate your injury and will provide both a good stretch and strengthening program. Ask your yoga instructor to modify poses in the class for you, or carefully change the poses as you follow a DVD at home.

Stretch
 Many injuries are the result of not stretching enough before and after exercise. Add stretching into your routine now and decide to never skip it again. Stretching lengthens the muscles and ligaments, which means added flexibility and reduced risk of injury.

Tailor Calisthenics to your Condition
Sit-ups, push-ups, leg lifts, squats and planks are all great muscle-building exercises. If your injury allows these calisthenics, add them into your routine to maintain muscle tone until you can participate in your old exercise routine again.

Ease Back into Exercise
After the injured body part has stopped hurting, you can ease back into your old exercise routine bit by bit. Listen to your body and watch for any sign of returning pain or weakness. If anything hurts, stop immediately and try something else. Build back to your normal level of exercise slowly and carefully.

Avoid Repetitive Motion Injuries by Cross Training
Mix up your exercise routine so you aren't always doing the same motion, since repetitive motion can wear out a joint or muscle group. If you are a biker, add in some swimming and yoga. If you're a dancer, try weight lifting and hiking. Aim for a mixture of strength training, cardio and stretching every week.