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How To Maintain Your Fitness With An Injury

Great news! Studies have shown that you can maintain your fitness level even if you need to change or cut back on exercise for several months. Changing your workouts or cutting back because of an injury doesn't mean you can't work out altogether. We always suggest you listen to your body and don't ignore warning signs.

Resistance training using endurance training will be the best option for you in terms of weight training. Attending a class at Sweat City Fitness is the perfect combination or endurance training and resistance training all within a 30 minute time frame. Start off by training 3 times a week. This will help you maintain strength and endurance even if you are injured. Make sure you know your limits and discuss any injuries with the coach before you start. A sign of a really great coach is creating modifications and variations for clients, so don't be scared to let your coach know if something doesn't feel right.


Before you do any exercise after an injury, make sure you speak to a physician or therapist before starting any exercise. Follow your health care providers recommendations for when you can resume exercise, how much, and why types of exercise are best for you.


Ankle & Foot Injuries

Non-weight bearing cardio will be your go to (if your doctor approves it)! Spend 30-60 minutes about three times a week on that exercise to maintain endurance. You can try using the rowing machine, stationary bike, or even swimming.

Your weight training should focus on upper body and core, with some light leg work if it's non-weight bearing.

Example of Exercises

  • Leg Extensions

  • Chest Press

  • Lat Pulldown

  • Seated Shoulder Press

  • Seated Cable Rows

  • Stability Ball Push-Ups (or Push-Ups on your knees)

  • Core (i.e. Bicycle Crunches, Russian Twist, Supermans, Heel Touches)


Leg & Knee Injuries

Almost all endurance exercises require some sort of flexion and extension of the knee joint, so it may be really frustrating to figure out some options. the upper body ergometer (handcycle), kayaking, or swimming (if you use a pull buoy so you don't kick or use legs).

Your weight training should focus on upper body and core.

Example of Exercises

  • Pull up or Assisted Pull Up

  • Chest Press

  • Lat Pulldown

  • Overhead Press

  • Seated Cable Row

  • Bicep Curls

  • Tricep Extensions

  • Core (i.e. Plank, Ab Crunch, Side Plank, Decline Push-Up


Elbow & Shoulder Injuries

Having an upper-body injury allows for the most possibilities for continuing your traditional cardio! YAY! Great cardio options are the stairs, walking, and stationary bike.

Your weight training should focus on building strength and power in the non-injured muscles. You can focus on the lower body, core, and potential lower back exercises.

Example of Exercises

  • Leg Press

  • Leg Curl

  • Walking Crunches

  • Low Back Extensions (Hyper Extension)

  • Squats

  • Wall Sits

  • Core (i.e. Wall sit, Crunches, Bicycles, Toe Touches)


Low Back Injuries

These are some of the most difficult injuries to recover from. Make sure you talk with your doctor about your specific back injury and what your limitations are before trying anything. Generally speaking, walking, swimming, or the recumbent bike is usually safe for low back pain.

Your weight training should focus on upper body shoulders and chest and some lower body movements (quads, calves, etc...).

Example of Exercises

  • Chest Press

  • Seated Cable Rows

  • Leg Extensions

  • Wall Sit

  • Calf Raises

  • Hamstring Stretch

  • Bird Dog

  • Lateral Raises

  • Chest Flys

If you aren't sure of something ASK A PROFESSIONAL! If something doesn't feel right, stop Immediately. Remember, a really GREAT personal trainer should be able to modify workouts to work for YOU. Your health is top priority!






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Santa Monica, CA 90405

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