Injuries are a part of life. Sometimes they happen during a workout. However, they can happen in numerous other ways as well. We have coached athletes who have a broken leg, a broken foot, or a broken finger, along with other injuries. Personally, in the past I had a shoulder injury that happened because I did a workout movement incorrectly. Currently, I have an issue with my foot that makes running problematic. At CrossFit Dwell, we believe that an injury doesn’t have to sideline your fitness journey. With the right approach, you can stay active, maintain your progress, and even come back stronger. Here is how you can safely continue your workouts, even with an injury.
1. Listen to Your Body
First and foremost, listen to your body. Pain is a signal that something isn’t right. While it’s tempting to push through in the moment, doing so can exacerbate the injury. If something hurts, stop immediately and assess the situation. Rest is sometimes the best course of action, especially in the early stages of an injury.
2. Consult with Professionals
Before continuing with any exercise, it’s often crucial to consult with a healthcare professional. A physical therapist, sports physician, or chiropractor can provide guidance on what movements are safe and which ones to avoid. They can also offer rehabilitation exercises to help speed up recovery. We work with Dr. Blake Carter at The Impact Initiative frequently. He has guided many of our athletes, including myself, to better movement and healing through physical therapy that still encourages some level of participation in workouts at CrossFit Dwell.
3. Modify Your Workouts
Our coaches are experts at modifying workouts to suit individual needs. Whether it’s reducing the weight, altering the range of motion, or swapping out a movement entirely, there are always options. For example, if you have a shoulder injury, we can focus on lower-body workouts or substitute movements like dumbbell squats for overhead presses. We often take what the athlete’s physical therapist has given as “homework” and incorporate it into the injured athlete’s workout.
4. Focus on Mobility and Flexibility
Injury recovery is a great time to work on mobility and flexibility. Gentle stretching, foam rolling, and mobility drills can improve range of motion and support recovery. These activities not only aid in healing but also help prevent future injuries.
5. Strengthen Surrounding Muscles
When injured, it’s often beneficial to strengthen the muscles surrounding the injury. For instance, if you have a knee injury, strengthening the hips, glutes, and hamstrings can provide better support to the knee, aiding in recovery and preventing re-injury. For my shoulder injury, I did plenty of movements to build up all the tiny muscles in that area. All of them were instrumental in getting me back to normal workouts again.
6. Stay Positive and Patient
Recovery takes time, and it’s essential to stay positive and patient throughout the process. I know I felt so frustrated when I couldn’t do a workout like I wanted to do it. However, changing my focus helped me immensely. The key is to focus on what you CAN do, rather than what you can’t. Maintaining a positive mindset will help you stay motivated and committed to your fitness journey, even if progress seems slow.
7. Communicate with Your Coaches
Our coaches at CrossFit Dwell are here to support you every step of the way whether you are in group classes or in personal training sessions. Always communicate openly about your injury and any discomfort you feel during workouts. We are here to make adjustments and ensure you’re exercising safely.
8. Use Proper Nutrition and Recovery Techniques
Nutrition plays a vital role in recovery. Ensure you’re consuming a balanced diet rich in protein, vitamins, and minerals to support tissue repair. Additionally, focus on recovery techniques such as adequate sleep, hydration, and possibly supplements, under professional guidance, to help your body heal more effectively.
Injuries don’t have to mean the end of your workout routine. At CrossFit Dwell, we’re dedicated to helping you stay active and achieve your fitness goals, even when faced with setbacks. By following these guidelines, you can continue your fitness journey safely and effectively, ensuring that you come back stronger and more resilient than ever.
Remember, our community is here for you—every step, lift, and modification of the way. Stay committed, stay safe, and let’s keep moving forward together!
Ready to take the next step in your recovery journey? Book a Free Intro with one of our experienced coaches today and let’s create a personalized plan that keeps you moving safely and effectively. Your goals are still within reach—let’s achieve them together at CrossFit Dwell!