How To Train While Injured
Anyone who ever works out is going to suffer an injury at one time or another. More accurately, you will
probably suffer a number of injuries over your lifetime in the pursuit of fitness.
Most of these muscle building injuries will be in the form of
muscle pulls, sprains, tendonitis or joint problems.
When faced with an injury, you don't have to stop your exercise regimen, you just have to be careful.
How many of you have tried to "work your way through" an injury? I see a lot of hands raised (mine included).
This isn't the way to heal that injury. Treatment of fitness injuries and healing
comes with rest and treatment.
It is wonderful to be so dedicated that you don't want to miss a workout at all costs. But, if you have an
injury, it is best to rest the injured area.
Hitting it with a light workout isn't the path to healing, it will only aggravate the tear, pull, tendonitis or
If possible, you should work around your injury and exercise the other parts of your body.
Sometimes this is hard if the injury is to your hands, arms or shoulders. You use these body parts in nearly every
upper body workout and some lower exercises as well.
One quite common nagging injury is tendonitis in the upper forearm near your elbow. Commonly called "tennis
elbow," this painful injury is caused by stressed tendons at or near the elbow.
Tennis players use an elbow strap to reduce or eliminate the pain and to avoid re-injuring the tendon. In the
same manner, a bodybuilder can use an elastic elbow bandage to hold the tendon against the bone and relieve the
The bandage, instead of being pulled up over the elbow and onto the upper arm, should be doubled
and pulled up over the forearm to the elbow. You may continue to workout without pain. It may take longer for the
injury to heal, but heal it will.
Another area of common injury is the shoulder joints. We stress these joints greatly when we lift heavy weights,
particularly in the bench press. Untreated, these injuries can be a constant source of pain and discomfort and may
ultimately lead to arthritis in the joint.
You may find that the angle at which you are working is the cause of the pain. In the case of the bench press,
if it hurts while on the flat bench, try either the incline or decline benches, or both.
If you have no pain or discomfort, use these benches for your chest exercises until the joint
heals. You might also find that you can use a weight loaded machine without pain, whereas you experience discomfort
when using free weights. The balancing of the bar in a bench press causes movement that could aggravate the injury,
while the stable bar on the machine doesn't.
Another common athletic injury is in the knees. If you are performing squats without knee-wraps, shame on you.
Wraps stabilize the joint and kneecap and will help prevent injuries.
They will also help you continue to exercise your legs while your injured knee heals.
I can't seem to recall any bodybuilder who has suffered a lower back injury. The lower back is a weak point with
people who don't exercise, but it is seldom a problem for those who do train.
A lifting belt should be employed when performing heavy exercises, particularly squats.
It supports not only your lower back but it prevents you from hyper-straining your abdominals while lifting. Use
a lifting belt when working your upper body, too. We hope that the above bodybuilding tips and routines will help you prevent further injuries and recover
Want to know the professional body builders secret to injury prevention? You might be surprised to know that
Pro body builders can't afford to be slowed down by injuries, so they use yoga to improve their flexibility,
their musculoskeletal system and their balance.