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This Month In Body
  • On the Sidelines
    You were making such progress toward your weight loss and fitness goals only to have a simple injury slow you down. But take heart! Unless you’ve suffered a serious injury such as a broken back or concussion, there are ways to stay in shape following injury. Read >>
  • Be Good to Your Heart
    Heart disease is the leading cause of death for both men and women, so protecting its health is more than a good idea. It’s vital. Sometimes, however, just eating the right stuff isn’t enough. Read >>
  • Oops!
    Take a look at your workouts to see if you’re you making any of the most common mistakes in the gym. If you are, it’s time to make some changes. Read >>
  • Why Resist Your Workout?
    Many people tend to focus more on cardio and forget the benefits of resistance training, but a balanced workout routine will include at least two sessions of resistance training a week. Keep reading to discover seven reasons why resistance training is important. Read >>
Health and Fitness News

On the Sidelines

How to stay in shape when you’re injured and sitting on the sidelines.

A sprained ankle, a torn ACL, or a stress fracture. There aren’t many things more frustrating than sports injuries. You were making such progress toward your weight loss and fitness goals only to have a simple injury slow you down. Now, you begin to feel the full weight of the saying, “Use it or lose it.” In a few weeks time, you know you’ll lose the fitness gains you made if you don’t continue some sort of exercise. But take heart! Unless you’ve suffered a serious injury such as a broken back or concussion, there are ways to stay in shape following injury.

How you’re able to continue exercise depends largely on the type and location of your injury. Remember, never exercise through pain and listen to your body for signals to stop or slow down. Pushing through pain will only make an injury worse. Discuss with your doctor what exercise you’re still able to do and work with your trainer to develop a new routine.

Here are some ideas to get you started.

Shoulder, Arm, or Elbow Injuries

The good thing about arm or shoulder injuries is you still have the ability to do a wide range of exercises that work your non-injured body parts. While keeping your arm immobile, you can walk, do the elliptical, climb stairs, or ride a stationary bicycle to stay in shape.

Lower-body and core strength-training exercises are another great option. Work your way through a circuit of leg presses, crunches, squats, lunges, leg raises, and wall sits. If using weights, let your trainer add and remove the weights for you. Just be nice about it.

Lower Back Injuries

You may not guess it, but exercise can be one of the best ways to relieve back pain. The type of back injury you have will determine the extent of exercise you’re able to do, but in most cases it’s still safe to do cardio exercises like walking, swimming, and recumbent cycling.

With a back injury you want to avoid crunches, toe touches, and leg lifts, which can aggravate back pain. Instead, try things like the wall sit, bird dog, chest press, lat pull-down, and seated row exercises.

Leg and Foot Injuries

Lower-body injuries are more limiting because it’s difficult to perform endurance and cardio exercises without the use of your legs. Difficult, but not impossible. A few safe possible options include kayaking or rowing, cycling with one leg, or hand-cycling machines. With a special type of float, you may even be able to swim using only your arms.

Certain leg or foot injuries may mean avoiding high-impact exercises. Running may be your exercise of choice, but you can still stay in physical shape by cross training. Great low-impact workouts can be enjoyed on the elliptical machine, in the swimming pool, or on a bicycle. Leg and knee injuries are a good time to focus on upper body strength training. If you push your legs harder than your arms, you now have the chance to pay attention to muscles that normally get ignored. Increasing upper body and core strength will in the end improve your performance. Pull-ups, lat pull-downs, cable rows, overhead presses, and chest presses are effective ways to increase upper body strength.

No Exercise Allowed

Serious injuries may require immobility to give your body a chance to heal. In times like this, it’s best to remain patient as you wait things out. You can still stay in the game mentally. Go to the gym to hang out and visit with your trainer and make a plan for moving ahead after recovery and talk about maintaining or modifying your diet. Watch your favorite sports on television, read inspirational stories about your favorite athletes, or research how to improve your technique when you’re given the green light. Whatever you do, don’t throw in the towel!

About Training with Mr. America
jasonkozmatransparent-fornewsletter.pngAbout our programs: Mr. America Jason Kozma's Personal Training is a triple threat of body shaping weight workouts, precision fat-loss cardio and holistic nutrition using regular foods. Using his system, you can radically upgrade your fitness, health, appearance and self-confidence. Clients routinely shed 20 pounds of body fat in eight weeks or less, dramatically increase their strength and flexibility, and achieve extreme cardiovascular fitness.

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