If you are a gym nerd, we know that the word “rest” doesn’t exist in your dictionary; but we also know that some “rest days” are forced especially since sports injuries are inevitable!

However, it’s time to change the narrative and stop letting a sprained ankle or dislocated shoulder take a toll on your mental and physical fitness. PowerHouse Gym is here to end your dilemma when it comes to working out while injured.


But first, can you really work out with an injury?


This depends on your injury. The good news is that, unless your entire body is injured, you can still resort to low impact workouts with more reps than usual to stay fit. In other words, if you have an upper-body injury, focus on your lower-body strength and vice versa. However, don’t even think about it without taking the green light from your doctor or physical therapist. He will tell you whether it is okay to work out or when is the best time to bounce back to the gym.

If the doctor asked you to rest, please don’t do otherwise as your condition might deteriorate and an acute injury might turn into a chronic injury if not treated immediately.

Nonetheless, it’s highly recommended to seek help from one of our professional personal trainers at PowerHouse Gym and they will guide you throughout your journey toward your recovery. Moreover, a personal trainer will tell you what rehabilitation exercises are good for your case, what to avoid, and to what extent should you push.


How to exercise when injured?

Of course, you might be asked to rest until the swelling, stiffness, and agony are almost gone. So, if you have taken your doctor’s okay, let’s get some work done:


  • Upper-body injury

Elbow, shoulder, and low back injuries can be a nightmare for weightlifters, but this doesn’t mean that there is no alternative! Take a break from upper strength exercise, and invest more in cardio. Opt for a stationary bike, stair climbing, treadmill, or elliptical machine. You can also try squats, sprinting, and lunges. But if you have a back injury, forget about the squats and any other spine loading exercise and hop on a recumbent bike.


  • Lower-body injury

If you are dealing with a leg or knee injury, head straight to the weight room, or use the rowing machine or other non-weight-bearing cardio exercises. As long as you don’t jump, you are on the safe side! You can even do some chest presses, lat pulldowns, or seated cable rows.


What to avoid?


  1. Avoid injury in the first place: and a proper warm up is key! Moreover, focus on stretching exercises and make sure that you are using the right form especially while lifting.


  1. Don’t underestimate the power of proper sleep and nutrient-dense meals while recovering! If you want to recover faster, get enough sleep and staff up with vegetables and proteins, and forget about inflammation-promoting foods.


  1. Stay away from High-Intensity Interval Training unless you want to prolong your recovery for at least two more weeks. Low impact exercises are now your only resort!


  1. Don’t ignore the pain: listen to your body. As you ease back into your workout, it is normal to experience some nagging pain. However, if the pain persists or becomes worse, stop what you are doing and consult your doctor.


  1. Put guilt on the back burner and don’t let the injury drain you! When injured, some people might feel guilty for not pushing beyond limits or even skipping their workout routine. However, keep in mind that this is out of your control and will eventually pass if you follow your doctor’s instructions.


  1. Don’t rush your healing! Take your time in your rehabilitation journey. Jumping back into your fitness routine too soon might inflict more damage than you think.


Working out while injured can really be disturbing especially if you have to give up on your favorite exercises for a while. However, keep in mind that anything is much better than nothing.

PowerHouse Gym wishes you a speedy recovery!