How to workout when you are injured

Have you ever pushed too hard in a workout, hurting yourself? Or maybe you were walking in your lawn and your ankle rolled, spraining it. Maybe you heard a *pop* in your shoulder when you were bringing your groceries into the house. The point is, injuries are a part of everyday life, and can affect our mobility. Injuries need time and rest to heal-however, what kinds of exercises can you do when recovering from an injury? We spoke to Chris Hovan, trainer and Youth Programs Director with the Fitness Fury X-perience, about injury prevention.

Tell us about yourself.

Chris Hovan assists a client with work out form.

Chris Hovan assists a client with work out form.

My name is Christopher Hovan and I am 24 years old. I am the Youth Programs Director for The Fitness Fury. Although I am new to the fitness industry, fitness has played a great role throughout my entire life. I grew up with a love for sports; physical fitness was a benefit. Being fit will enhance your athletic abilities and is key during off season training.

Physical activity involves a risk of getting injured. Breaks, fractures, dislocations, and torn ligaments are injuries that heal with time. You’ll be ready to get back to your normal workouts after giving your injuries the proper time to heal, and most importantly, getting medical clearance from your doctor.

How do I prevent injuries from physical activities?

     Doing a proper warm-up before and cool down after a workout help prevent injuries. Warm-up exercises warm up the temperature of the targeted and surrounding muscles. This helps activate the muscles that we don’t use on a day to day basis. Allowing blood flow and oxygen to muscles will increase the speed of nerve impulses. This will also reduce any risk of muscle and ligament tears.   

     Warm-ups should last 15 to 30 minutes; it should include moves to get your heart rate up (to increase blood and oxygen circulation to the muscles), and stretching to increase the joint range. Finally, don’t forget to do any other sport specific drills that meet the demands of the workout/sport that will take place. Cooling down is important because we are allowing our heart rate to gradually decrease, pumping blood and oxygen back to the muscles as they were prior to exercise.

     Reducing the risk of muscle soreness is key to cooling down. Avoiding excessive muscle soreness allows for more sufficient workouts the next day. Remember, during workouts it is vey important for one to have a spotter; especially to get a view of your form and technique. This will allow for workouts to be more efficient and safe.

When can I begin to work out again after an injury? 

     If you get injured but feel like you can still workout, it’s important to check with your medical professional to receive clearance before any workouts.  Many injuries can impede your mobility and the healing process might require little to no movement. One of the most common injuries we deal with in our daily lives is lower back injuries. More than 80 percent of Americans will experience an episode of lower back pain or injury.  In order to repair certain muscle and ligaments, specific exercises can help heal the pain. Certain exercises target specific muscles and ligaments; that’s why it is important to know what workout is the right one, and how to perform it correctly in the right range of motion. 

Here are a few exercises that can start relieving your back pain today!

Child's pose

Child’s pose

Child’s pose– Kneel on your knees and sit on your heels, if possible. Lean forward, extend your arms in front of you, and rest your head on the floor in front of you. Hold for 30 seconds to 2 minutes.

Cat/cow poses

Cat/cow poses

Cat/cow– on all fours, hands under shoulders, knees under hips back in a natural arch, and head in alignment with your spine. On an exhale slowly round your back towards the ceiling, lowering your head fully towards the floor. Reverse the movement. Keeping your arms straight inhale as you arch your back, bringing your chest and belly towards the floor, your shoulder blades together and your head up. 


The FFXP provides personal training and personal rehabilitation training-we take your unique situation and provide custom workouts to meet your needs. Visit our website for information on our programs and how to schedule a free consultation!

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