This month I’m sharing my guidelines with you about Exercising when you’re sore, stiff or have an existing condition or injury…
For many of us, that might feel like a lot of the time?
A lot of people have aches and pains or a long term condition that make them unsure about how to move, what to safely do and how much to do.
Are you among them?
Or maybe you have an ‘acute’ (i.e. recent) injury that’s put you out of action for a bit.
In both cases, rest assured that the more you can keep your body moving, the better your long term outcomes will be!
You just need to some guidance as to what type of activity and how much will be best for you.
Last week I shared the first part in my series that outlines 4 Rules to bear in mind for Exercising when you’re Stiff, Sore or Injured.
And this week I’ll share Rule no 2…
To catch up, and read Rule 1 first, click here
Now, Rule Number 2 is:
Stop just short of fatigue when you’re exercising while trying to recover from an injury
“How do I know when that is?”
Look out for signs that your body is feeling a bit tired or weak in the affected or injured area.
If you’ve had your problem for a while you might get a ‘warning sign’ that you’re starting to feel a bit fatigued.
This is your cue to stop or take a break!
For example, I often see people that love walking, but get sore in the later part of their walk or afterwards; let’s say in their lower back.
I ask them to start out their walk by switching their ‘core muscles’ on as they’ve been shown, to keep nice and tall in their spine and feeling ‘strong’. When they start to feel they can’t switch their ‘core’ support system on, they take a break.
That might just mean stopping briefly and doing some stretches or upper body exercises on a park bench. After a rest, if they can switch on their ‘support muscles’ again they can continue on. If they’re struggling to maintain their form or stay symptom-free, it’s time to call it quits.
Pushing on would only put the injured structure/s at risk and likely lead to pain/ swelling etc.
Think about what your cue might be…
What signs do you get that you might need to stop or take a break?
Perhaps some soreness or swelling or weakness?
Applying that principle to other injuries and exercise regimes is usually a great way to gradually and safely build up exercise tolerance a little at a time.
We even use those principles for rehab with elite athletes. The only difference is the speed and supervision, aiming for a higher performance outcome!
And I’d love to help you move in the best way to reach your goals and potential!
If you’d like some help with specific advice around your own stiffness, soreness or injury you can register for a free mini-consult with me here