Exercising when you’re Stiff, Sore, Unsure or Injured: Rule No 4

If we wait til we’re feeling 100% to get started doing any sort of exercise- whether it’s a few exercises at home, a workout in the gym or any kind of cardio activity- that day may never come!


So, over the past few weeks we’ve been looking at ways we can keep ouselves in ‘ship shape’, moving towards our health and fitness goals, even if we’re feeling really stiff & sore, unsire or injured…

Or all of the above!


The good news is that over the past 20+ years, I’ve led thousands of people through this process and I’ve been sharing my 4 top tips, or ‘Rules’ to help you work out:

What you should and shouldn’t do, how far you should push and what to do next.

Those we covered in ‘Rules 1, 2 and 3’.


If you haven’t read them or watched the videos that dive into the specifics, make sure you catchup on the most important stuff you need to know (below)

Rule 1 Don’t Push into Pain (or at least not much more pain)

Rule 2 Stop just Short of Fatigue

Rule 3  Taking note of How you Feel After Exercising


We’re onto our last Rule today, so without further ado…

Rule 4) Consider the other parts of your body.


There’s lots of evidence to show that moving and exercising other, uninjured parts of your body can help your injury get better sooner.


It helps prevent chronic pain conditions and keeps your general strength and fitness up so you’re more likely to return to your pre-injury level of function quicker.


If your injured area need to be kept still- immobilised- with a cast or moonboot, splint or strapping, via crutches or even surgery…


There’s every likelihood you can still exercise other areas of your body.


Immobilising the area just allows the affected structures to heal more effectively and efficiently.


Keeping the unaffected parts of your body can put you ahead of the game when the time comes to get rid of the crutches/ moonboot/ cast etc!


For instance, if your arm is in a cast, strapped up or had surgery, you might be able to get on a stationary bike, walk (possibly even jog), and do some lower body strength exercises.


Ask your treating health professional, or me, to brainstorm some things that suit you.


Because, if you don’t beware, you can also place those uninjured areas at greater risk of injury!


Consider what might happen if you injure your knee and are limping quite a bit…


Your opposite leg takes the brunt of the load and so is put ‘out of kilter’ when you’re walking. This requires a great deal of strength and stability in the ‘core muscles’ of your trunk and the hip that’s suddenly doing a lot more of the work.


Hence, walking is probably not the best form of exercise for you at that time. Swimming, and upper body exercise, plus specific rehab exercises for your lower body are likely better options until your knee is moving better. Even gentle stationary cycling can be beneficial, gradually ramped up as your knee improves.


So, when it comes to keeping up exercise when you’re feeling stiff, sore, unsure or have an injury…

The moral of the story is to listen to your body and use your common sense!


If you’ve got more questions about exactly what will be best for you, I’d love to help nut things out for you and your body!

Book a FREE online mini-consult here so we can meet and I can support you.