Training Through Injury

As cold weather approaches, joint injuries become more frequent. Not only do we return to fall and winter sports, but the lower temperatures decrease elasticity of tendons and ligaments, resulting in increased susceptibility to injury. My impetus for writing this article is the number of people who have hobbled into my office lately and complained about "not being able to exercise" in the presence of a shoulder, knee, back, or ankle injury. Nonsense! While you want to follow the doctor's recommendation for movement about an injured joint, there's no reason that you can't stay in lean, fit shape while rehabilitating. It's just going to take a modification of your training program - the key being to keep stress off the affected area. Try the following workout programs with these 4 common injuries: 1. Ankle & Foot Injuriesnn * Perform the following workout 3x/week, with 48 hours rest between each workout.nn * Complete 15 repetitions for each exercise.nn * Complete the two exercises back to back with minimal rest, then move on to the cardio booster.nn * Complete 60 seconds for each cardio booster.nn * Move 3-4x through these 3 stations (exercise 1 + exercise 2 + cardio booster)nn * Then move on to the next triple set!nn * Perform 30-60 minutes non-weight bearing cardio, like swimming or cycling, on the non-weight lifting days.nn o Machine Leg Extensions + Machine Leg Curls + Bicycle Cardio Boosternn o Incline Dumbbell Chest Press + Lat Pulldown + Rowing Machine or Elliptical Cardio Boosternn o Stability Ball Push-Up + Single Arm Dumbbell Row + Bicycle Cardio Boosternn o Weighted Crunches + Hanging Leg Raise + Bicycle Cardio Booster 2. Knee Injuriesnn * Complete the following series of exercises as a circuit, moving from one exercise to the next with minimal rest.nn * Do the entire circuit 3-4x.nn * Complete 10 repetitions for each exercise.nn * Do Circuit 1 and Circuit 2 on alternating daysnn o Circuit 1:n + Seated Overhead Shoulder Pressn + Pull-Up or Assisted Pull-Upn + Lying Dumbbell Chest Pressn + Seated Rown + Incline Dumbbell Chest Pressn + Lat Pulldown n n o Circuit 2n + Seated Med Ball Torso Twistn + Med Ball Crunchn + Side Plank Raisesn + Med Ball Push-Upsn + 5 Second Front Plank Holdn + Corkscrew Rotations in Push-Up Position 3. Shoulder Injuriesnn * Complete the following mini-circuits 5x through every day for three days. do #1 on Day 1, #2 on Day 2, #3 on Day 3. Take one day rest, then repeat.nn o Mini-Circuit 1:n + 2 minute bicycle at 100%n + 20 Barbell Squatsn + 20 Dumbbell Romanian Deadlifts nn o Mini-Circuit 2:n + 2 minute elliptical at 100%n + 20 Incline Crunchesn + 20 Low Back Extensionsn n o Mini-Circuit 3:n + 2 minute treadmill at 100%n + 20 Lunge Jumpsn + 20 Horizontal Jumps 4. Low Back Injuriesnn * Complete the following circuit 3x during the week.n * Perform 30 seconds for each exercise, then rest 15 seconds and move on.n * Do the entire circuit 4-6x.n * Complete 30-60 minutes of non-weight bearing cardio on the non-weightlifting days.n o Machine Chest Pressn o Lat Pulldownn o Machine Shoulder Pressn o Seated Rowsn o Stability Ball Squatsn o Machine Leg Extensionsn o Machine Leg Curls If you're dealing with a chronic or acute injury, I'm always happy to network with your physician and, with their input, design a customized exercise program for you to help you stay in the best shape possible. E-mail me for details on how a customized program can be designed... Until next time, train smart, Ben Greenfield