The purpose of this post is to show people with injuries the options they have to workout. We will go over various types of exercises and different techniques one can use to stay moving when you are injured or plagued with disease such as arthritis. With that said let’s start with a few types of exercise that nearly anyone can do regardless of age or ability.

1. Calisthenics – Use body weight in multiple planes as resistance to develop muscular strength and endurance.

2. Yoga – Similar to calisthenics this has even less impact on the body because it is 95% static holds. Yoga is also a great way to increase flexibility.

3. Light pool/resistance training – This training puts the least amount of stress on your joints and muscles because your body weight in water is ⅕ that of its out of water weight.

4. Medicine Ball Training – Can strengthen your core and provide dynamic stability training without much impact if done correctly.

5. Walking – Is the most underused and effective exercise to lose weight and it is very low impact.

6. Swimming- Is less impact and is probably only second to skiing in terms of burning calories.

7. Range Of Motion Exercise s- This is simply moving your joints through all of their respective ranges. This is usually reserved for people that should not build up certain muscles, or for individuals that can’t build certain muscles because of disease.

8. Cross Country Skiing- Is pretty much the king of exercises if you want to lose weight and need your exercise to be low impact. With that said, people with shoulder issues may have trouble.

9. Isometric Exercises – Can be done with any muscle group, you just squeeze the muscle without a load for a duration of time, then rest and repeat. Pro bodybuilders do this backstage to pump up there muscles, and often they say it’s one of the hardest workouts they get.

Techniques that can be used to help with this sometime painful journey are stated below.

1. RICE – Also known as REST, ICE, COMPRESSION, and ELEVATION. The rest allows your body to repair itself. The ice reduces swelling (the cause for pain in most non ligament damaging injuries.) The compression helps support the joint so it doesn’t have to work as hard while its healing, and the elevation also helps remove the swelling.

2. Train to pain, don’t tough through it – What I have found in my own training and by training others over the last 11 years is that if you train and there is a sharp pain, or pain generally over a 4, on a 1-10 scale 10 being the worst, then you are just hurting yourself, and you will actually make it harder for yourself to workout in the future.

3. Medicine – Generally speaking I am not a big advocate of taking pills. But when you get injured or you have a disease like arthritis that causes painful inflammation, taking an anti-inflammatory like Ibuprofen, Neproxin sodium, and other prescription versions have helped my clients and I immensely. This is especially helpful within 24-48 hours of the injury occurring.

4. Massage/Foam Roller – To relieve tension get a massage. If you can’t afford a professional try the do it yourself version by using a hard foam roller.

5. Acupuncture – I can not speak for this myself, but many of my clients and one of my former trainers (who was the captain of the US Female Rugby team) swore by it.

6. Heat Treatment (sauna, whirlpool, hot water bottle) – Most people know that ice is good to use when treating injuries, but most people forget about heat. Heat will bring blood flow to an area, which brings nutrients and speeds up the repair process. It must be used in reverse of the ice. In all ice and elevation get the blood to go towards your heart. Heat gets it to travel back the sight of the injury.

7. Hydrate – Your body and blood are largely made up of water. If you want all the nutrients to get to the injury and back to the heart faster than lubricate your body and blood with lots of H20!

What are your tried and true methods for working out with injuries? Tell us about it in the comments section!

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