Working out when you’re injured is typically a recipe for disaster, but you can do it. All it takes is a bit of preparation and knowing what to do when you’re injured.

Injuries are part of the daily grind of practice and competition. They happen all the time and can become a serious problem if not treated properly. When working out, a few common injuries include strained muscles, pulled muscles, pulled tendons, pulled ligaments, strained tendons, strained ligaments, sprained tendons, and sprained ligaments. Have you heard of a strain injury? It’s an injury that isn’t caused by overuse or fatigue but by a sudden, non-repeated strain on the muscle that can be caused by an impact or sudden change in direction. The strain can affect the muscle, tendon, or ligament and can lead to pain and stiffness. 

As you know, exercising when injured is a good way to improve your fitness and get yourself back in shape. The bad news is that the risk of getting injured is much higher when you attempt to work out while injured. That’s because exercising while injured is similar to driving while drunk. Easy to do, but dangerous. The good news is that you can take precautions to reduce the risk of injury.

Here are some things you should know about working out when you are injured.

  • Your body needs a day or two after a workout to heal the muscles and joints. 

After any workout, muscles and joints that have been used are weak and sore. This is how you get a workout. This is also why many of us feel pain and discomfort after any intense physical activity. But you should know that these symptoms are not just unavoidable but signs that your body needs some rest. After a workout, you should give your body a day or two (or three) to rest. This will help the muscles and joints to heal and get stronger.

  • You might feel sore for a few days, but it’s normal. 

If you’ve ever torn a ligament or strained a muscle, chances are you’ve wondered how you’ll continue working out while you’re hurt. And if you’re a more serious lifter, you may have even experienced the discomfort of being on the injured list. There’s no doubt that you’re going to feel some soreness after a workout. Even elite athletes have to deal with the pain that comes from overuse.

  • May not be able to exercise during this time. 

You’ve been working out but have been unable to exercise for a while. Maybe you’ve had an injury, or you’re recovering from an illness. Maybe you’re just getting used to a new exercise routine and want to ease back into things. Whatever the reason, exercising when you can’t do so safely can be dangerous.

  • Strength and exercises that increase core muscle strength are good for working out when you are injured.

Can you work out when you’re injured? Yes, you can, and here’s why: working out can be a great way to regain strength and fitness, and it can also help prevent you from getting even more injured. Workouts that increase core muscle strength can also be good for when you have an injury, and it’s important to find exercises and fitness plans that don’t aggravate your injury.

  • Stretching is important during this time because it helps maintain flexibility.

If you’re recovering from an injury, you may be tempted to skip your regular workout routine. But if you are ever going to get back to normal, you need to work out more. Stretching is a great way to get that flexibility back and prevent muscle soreness.

It’s hard enough to work out with an injury, but it can be even more difficult to stay fit and healthy when an injury prevents you from performing a particular exercise.  If an unexpected injury has hit you, you are far from alone, and you can still get healthy and stay fit.  As you continue to recover, you may find that your workout routine has changed—or that you need to do other exercises to continue to stay fit.  To get back on track, you’ll want to know what to do to keep your body healthy and fit—even when you are injured.

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