Getting Started In The Gym When You Have An Injury or Limitation

If you’re looking for a way to jumpstart your fitness journey, but you’re a little nervous due to a previous injury or health limitation, here’s some advice from our team on how to reach your goals and protect your body at the same time!

  1. Consult the professionals!

If you have had a recent injury, it is always best to consult with your healthcare professional to create a plan for recovery and determine your limitations. If your doctor gives you a “green light” to start training in any capacity, it is time to bring in a Coach! A Coach will create a personalized plan tailored to your specific needs and limits. Even if you cannot perform specific movements, you can still train! There are many ways to modify movements to keep you strong and pain free. Connecting with a Coach can ease your mind as you step into the gym too – they will be alongside you at each rep to make sure the intensity, volume, and technique keep you safe. 

  1. Start slow. 

Begin with low-impact options like walking, cycling, swimming, or even yoga! These activities minimize stress on your joints while still providing a workout for your body. Aim for short sessions (15-20 minutes) at first and gradually increase duration and intensity as you build confidence and strength. When you have an injury or limitation, it can be intimidating to get started at all – so make sure you also celebrate any win; big or small! Be mindful of jumping in too fast – slow and steady wins the race! 

  1. Listen to your body!

Learn to listen to your body and stop when you are in pain! Distinguishing between types of pain is critical – discomfort, exertion, injury pain, and fatigue all come in different intensities and require a different response! A little soreness is normal, but sharp or persistent pain is a signal to stop. If an exercise doesn’t feel right, make sure you notify your Coach!  If you are on your own – modify the painful movement or substitute it with an alternative. You can regress or modify movements by decreasing weight, reducing range of motion, decreasing the number of repetitions or sets, changing hand grip or weight implement, or even swapping the movement altogether. Always prioritize how your body feels when recovering from an injury rather than place expectations on yourself to complete a specific workout. Moving intentionally, gradually improving, and being pain free is the goal! 

  1. Modify to stay consistent. 

The best thing to do when injured is to keep moving when you can and modify your exercises as needed! Remember, habits are everything when it comes to fitness! If you can show up to the gym and just do biceps and triceps – that is better than nothing at all! You are training yourself to show up and to work even if it is not the same as before your injury. Many people fall off their fitness following an injury because they break the habit cycle altogether. Always opt for making modifications rather than stopping completely. There is a time and a place to step away from training, but when you are cleared – getting back in, even to stretch or do low impact movement. This is critical to long term success. 

  1. Give yourself grace. 

Returning from injury can be a huge mental hurdle – especially for those who are pursuing a specific training goal or are high level athletes. No one likes to be hurt and the recovery process often takes longer than expected! It can be grueling to train when you lose progress due to injury. As best you can, trust the process and keep your head up! Your body needs time and space to heal. Training after injury must be a combination of caution and courage. You do not want to push past the limit of what your body can handle at this time, but you still will need to get back in and train with proper intensity and volume. Seek a good Coach and support from those who care about you and your goals. Or, join a community that will cheer you on even during the hard parts of your fitness journey! 

Ready to work with a coach? Book your Free Intro consultation here.