Is an injury hurting your workout goals? If you’ve been sidelined by a broken bone or a torn muscle, you know just how long and frustrating the healing process can be. And sometimes it can feel like your body is never quite the same following these traumas. This is sometimes due to the physical adjustments the body had to make to compensate for the injured, weaker areas. Over time, these slight shifts in positioning can cause a damaging domino effect that impacts the surrounding muscles and joints.
But by staying active, even when recovering from an injury, you give your body its best shot at returning to its strong, pre-injured state. Once you get clearance from your physician, the goal is to move slowly, practice patience with your body, and avoid accidentally applying pressure to the injured area.
If you’re on the mend from an upper or lower body injury, stay strong by implementing the following exercises. For best results, repeat each circuit three-to-five times.
To keep the knee protected from pressure and pain, it’s safest to focus on upper body exercises performed from an armless chair. When doing so, maintain proper form with shoulders stacked over hips and neck aligned with spine.
Seated Shoulder Press
While the shoulder heals, you’ll want to focus more on light cardio (think a slow walk or stationary bike) and lower body fitness. The good news is that the lower body is home to major muscle groups like the glutes, hamstrings, and quads, that burn far more calories than smaller muscles when engaged. The lower body also plays a pivotal role in balance, so you will have ample aerobic options to work with while your shoulder is resting.
An important safety note: If your balance is a little shaky, this is not the time to perfect it. Remember, we don’t want to place any pressure on your shoulder. If you lose your balance, you will not be able to brace your weight by leaning on your injured side. A slight slip up can derail your healing process. Less is more as your body recovers.
Seated Leg Extensions