Three Guidelines for Working Out After an Injury | Health-Fitness | Trending-Topics

 HURT SUCKED. There is no avoiding it. Particularly if you are restricted from using one of your limbs due to an injury, a brace, or simply medical advice.

Being injured causes enough suffering and stress. Then you must recover, which most certainly entails deviating from your regular physical training schedule and reducing the progress you were making toward your goals. However, just because you're hurt doesn't mean you have to stop training altogether until your injury has entirely healed. All you need to know is how to creatively work around your constraints.

According to Men's Health fitness director Ebenezer Samuel, C.S.C.S., there are ways to continue with your training program while you're recovering from an injury if addressed properly and, most importantly, with your doctor's consent.

Guidelines for Exercising While Injured

Just keep in mind these two fundamental principles before you dive in:

Take your doctor's advice.

The body needs to heal whether you are recovering from surgery or another kind of traumatic damage. The best person to help you get back to 100 percent is your doctor.

Keep Your Limits in Mind

In terms of volume and burden, take a little off the top. Your healing process is still ongoing. It's time to make some changes while you can still train hard.

Once those boxes have been checked, it's time to modify your training schedule by adding these three guidelines for prudent and successful training through an injury. Even if you experience some pain, you will still progress. You'll turn that setback into an opportunity, Samuel predicts. Not only are we going to increase our muscle mass today, but we're also going to position ourselves for future success.

Focus on Isolation Exercises When Training While Injured with These 3 Rules

If gaining muscle is your goal, compound exercises are typically the best option. However, if one of your limbs is injured, it's best to minimize tension in that area. Exercises that focus on isolation are the most effective for this. Consider using exercises like leg extensions and calf raises to target your lower body if heavy deadlifts and squats are no longer a possibility.

Train Your Body's Healthy Areas

Relax if you're concerned that practicing only one side of your body would make you appear lopsided and strange. If you concentrate on one side of your body, you won't develop mismatched arms or legs—a that's fitness myth. Contrary to popular belief, research indicates that exercising your healthy side while your damaged side heals can actually prevent muscle loss. Therefore, while doing unilateral training, it is acceptable—and even encouraged—to hit that side hard during any exercise, such as pushes or rows. Embark and load up.

Still running hard

If you stop lifting the high loads to which you have been used, your body will no longer receive the required hormonal signals for growth. The remedy: Grab the largest weight you can hold, such as a kettlebell, and attempt to complete as many single-rack squats as you can. Work on Bulgarian split squats or other exercises that let you lift big weights while standing in an off-balance position that lets you safely challenge yourself.