Unfortunately, yes. Injuries past and present will be an obstacle to improving fitness levels. Physical fitness relies on increasing your movement, and injuries can prevent you from doing this. However, there are many ways to compensate for effects of previous injuries. Fitness professionals have an entire arsenal of exercises, and they can guide you to the appropriate ones. Performing exercises slowly and paying attention to how your body reacts can help you overcome this barrier. Additionally, a well-rounded exercise program that includes flexibility training, aerobic work, and resistance exercises will help remove some of the impediments from prior injury and help prevent future injury. In addition, acknowledge when an injury exists and seek prompt medical treatment from a qualified professional. Trying to exercise with pain will only exacerbate an injury and possibly necessitate a longer recovery. Exercising should be fatiguing not painful, and pain is a symptom of something is not right. Also, when returning to exercise after an injury, be sure to consult with a health and fitness professional before starting.
Combining my own experiences with the data collected for over six years while training executives, I learned the most common physical complaints are associated with the neck, shoulder, back, knee, and foot. I have found that most of the executives I work with get relief from this pain through exercise and stretching techniques. I have even been told that not only did their pain subside, but they were able to cancel surgery appointments and resume activities they previously had been unable to do.
The keys to their success were:
-seeking and taking the advice of a trusted professional
-finding the right exercise to strengthen the weakened, injured muscles
-making sure the exercises could be performed in a pain-free range of motion
-keeping the joints moving and the muscles surrounding the joints flexible
-recognizing their weaknesses and not pushing their limits
Performing exercises in a pain-free range of motion is good advice for anyone, even if they aren’t injured. I do not believe in the philosophy, “no pain, no gain.” Pain is your body’s way of communicating with you. If you ever experience a stabbing pain when performing an exercise, stop and correct your form. If the pain persists, the exercise you are performing may not be right for you. However, a burning sensation in the muscle toward the end of a set means you are achieving muscle fatigue, which is considered a “good” pain when exercising.
Know your strengths but, more importantly, know your weaknesses? Whether you sustained an injury in high school or last week, each injury is a weak link you should take into account when performing exercises.
I begin with a fitness assesment using various tests including an overhead squat test. Depending upon the recovery stage, I will usually work very closely with your doctor to ensure we are utilizing the best methods to aide in your injury recovery and reaching your fitness goals. The assessment allows me to determine the best corrective exercises to incorporate into your program. Once you are ready, I progress your program to the next level incorporating periodization to keep your fitness level progressing and your workouts fun.
Yes, injuries are a setback for improving physical fitness. To help prevent injuries your best approach is to take the time to have your body assessed and develop a safe and effective fitness program.
Meet with a NASM certified personal trainer for a dynamic postural assessment. A dynamic postural assessment observes your basic body movements, how your muscles and joints work together, and to look for any imbalances or dysfunctions in your posture alignment that can be corrected. An optimal posture alignment lets your body produce at a high level of functional strength, movement, range of motion, and helps reduce injuries.
After completing your dynamic postural assessment, I highly recommend completing (for 4 to 6 weeks) the stabilization level of the NASM’s Optimum Performance Training (OPT) model (phase 1), before starting any strength training program or NASM’s strength endurance training (phase 2).
The stabilization phase offers many benefits to prepare your body for fitness training. The two best stabilization endurance training benefits I found are: preparing your body structure and connective tissues for the stress of strength training, and addressing and correcting restrictive flexibility, muscle imbalances and posture adjustments.
Be sure to occasionally recycle into stabilization endurance training during your fitness program.
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Important: This content reflects information from various individuals and organizations and may offer alternative or opposing points of view. It should not be used for medical advice, diagnosis or treatment. As always, you should consult with your healthcare provider about your specific health needs.