Injured? Top modifications! + Special Offers
Today we will talk about …..
Top exercise modifications when training with an injury
Remember to Follow us on Facebook! Detric Smith and Results Performance Training
Follow us on Instagram
FREE TRIAL week for Group Personal Training and/or FREE 1 on 1 Success Session for our 1 on 1/Semi-Private Training
Interested in getting started? Email us [email protected] or text SPECIAL OFFERS to 757 589 7028 (or call) for more information about our services – 1 on 1 training, semi private 1 trainer for 3-5 people, or our Group Fitness. In person and virtual options.
Exercise modifications if you have an injury
I am not referring to major injuries. Of course, you should check with your doctors and professionals first.
In most cases, it is safe to exercise if you have an injury. You have to be smart about it. Hiring a trainer can give you the knowledge and confidence to get started.
Research your trainer. If a trainer just throws you into an exercise program on day one, without a consultation, run away. They must be willing to do a consultation and assessment before starting.
A few tips –
Keep it Low Impact- Some places are causing injuries because they have you doing a million jumps, on day one. If you have a history of lower body injuries, removing the jumps is usually a good start. Make sure they have plenty of low impact variations to keep you moving.
Even if you can handle running or jumps, they must have a plan for progression in place. You have to know how to land, control your body, before throwing in a lot of high impact exercises. Build a foundation first.
Have variations based on your current fitness level – Starting off too fast , or returning to “normal” too fast, never helps. Have a plan in place. Investing in a personal trainer will save you lots of time and money in the long run.
Specific Joint/Muscle assessments- We take the time to assess how you are moving , what exercises cause pain.
It takes a team! – As trainers, we work with physical therapists to develop a back to exercise plan.
If you have a therapist that is not willing to work with your personal trainer, find a new one. If you have a personal trainer who is not willing to work with your therapist, find a new one. We know when to refer out.
A few more tips…..
Stay away from exercises that cause pain! There are a million exercises we can do to develop those muscles.
Focus on mobility and flexibility!
Soft tissue work and massage helps a lot! – Massage therapists and tools like foam rollers help a lot!
Learn to use and brace your core! – We teach this to prevent low back issues!
Build a strong backside! – A strong backside will help prevent shoulder issues, low back, knees and much more!
Strength is never a weakness! – Get stronger!
Do nothing, and you will get worse!
Focus on what you can do, not what you can not! You must move!
Have a well balanced program! – You can not just do cardio, or just strength. You have to focus on mobility, flexibility, balance, everything.
Ready to get started?
It can be fun, flexible, and affordable:
We work with busy professionals who want to be healthy and get in shape. We don’t work with bodybuilders who are trying to compete on stage. That’s why we have workouts that include strength, mobility, cardio, balance, and flexibility all in a 45 minute period.
It’s not your traditional boring treadmill and machine workout. Our program is much easier to maintain and not painful on the joints.
We also teach you what to do when you’re working out alone on off days, or without assistance. And unlike most gyms, we structure our billing so you only pay for what you get. You don’t pay for the days you aren’t here.
We offer payment options by the session, month to month, or punch passes to give busy people like you an easy and stress-free way to get started.
Detric Smith, CSCS, ACSM Exercise Physiologist, Precision Nutrition Level 1 Coach
Owner, Results Performance Training