Contrary to what you may think, it is actually recommended that you exercise when you have an injury. Obviously, some injuries prevent you from exercising until they are healed, but most people believe that if they are injured, it’s best not to exercise. That’s not always true.
Here’s a perfect example: I tore the meniscus in my knee. The surgeon said it was one of the worst tears he had seen—not only did I tear the meniscus, but I also tore the root that attaches the meniscus to the bone. He also told me I was loaded with arthritis. I was afraid his next words were going to be, “No more exercise, and let’s schedule surgery.” But what he said was quite the contrary.
He told me, “Another doctor might suggest a knee replacement, but I’m not going to. I’m going to fit you with a knee brace. Wear the brace when you exercise. No running, no pounding—but keep exercising. We want muscle around the weak knee.”
I was so relieved and so happy. I’ve always believed that you need to keep moving to keep your body strong. Once we stop moving, we’re done!
To summarize: it is safe to exercise with an injury as long as you avoid activities that directly stress the injured area. If you’re in pain, stop immediately. Always consult with a doctor before beginning to exercise with an injury. Most doctors want you to keep exercising because many injuries benefit from continued activity, which aids both healing and the prevention of muscle loss.
Returning to Exercise After an Injury
When you’re ready to return to your routine after an injury, here are some helpful suggestions to ease back in.
- Always check with your doctor to ensure you’re 100% ready. Treatments and recovery programs vary depending on the person, the sport, and the injury. For example, the treatment for an equestrian is different than it is for a runner, even with the same type of knee injury.
- Ease into your return. Don’t rush. If your injury kept you out for a month, give yourself two months to fully recover. Your body is affected in more ways than just the injured area, so allow time for a full recovery.
- Start slow. There are many things you can do to regain flexibility and range of motion. Begin with basic stretching. Once you feel comfortable, incorporate light weights and slow walking for cardio.
- Do not ignore pain. People who exercise regularly often push themselves, but post-injury is not the time to challenge your body. If you feel pain, stop and consult your doctor.
- Adapt your favorite activities. Whether it’s running, golf, or swimming, start slow. Walk before you run. Putt or hit balls before playing a full round. Lean against the edge of the pool and kick, or use a noodle to swim gently.
If you want to return, you will. It all starts in the mind. Having the will to do something is more than half the battle. Most injuries heal. A strong, determined mindset will help the healing process and get you back in motion sooner rather than later.
Eventually, you can—and will—return to what you love. Use this time to revamp your routine and observe how your body responds.
On a personal note, I hope this encourages and inspires you to keep moving. After being told I shouldn’t and couldn’t run anymore, I knew I had to find a way to mentally and physically achieve the results I used to get from running. Truthfully, it forced me to change my routine—and my body responded positively. I actually saw and felt changes I hadn’t noticed before.
This shouldn’t have surprised me, because I’ve always told my training clients, “You need to change things up to see a difference.” Change is good for the body.
