You may have heard of the saying, “An ounce of prevention is worth a pound of cure.” This means that even if you don’t get sick, it’s still better to take care of your body and prevent any problems from happening. If you’re looking for ways to stay in shape after an injury, there are plenty of exercises that can help you regain strength and flexibility.
The upper body workout with leg injury is a great way to get in shape while recovering from an injury.
An injury for most men means missing the gym for months at a time. They sometimes put their exercise clothing away for good.
However, there is always a way to work around an injury and get the physique you want. This article will teach you how to do it.
I knew I was in danger when I struck the loose gravel.
That’s when I did something you shouldn’t do while riding a motorcycle: I placed my left foot down.
The good news is that the bike didn’t fall off, and I was able to make it around the roundabout on two wheels.
The bad news is that even strong knee ligaments like mine aren’t designed to endure tremendous torque.
I’m done with it! What’s a little knee discomfort among friends?
I sensed something wasn’t quite right, but there wasn’t much discomfort.
It may have been the stress of attempting to keep the bike upright that caused it. Perhaps your fight-or-flight hormones are kicking in.
But, because I was on my way to the gym at the time, I didn’t give it much thought. I drove to the gym and prepared to train my legs after the near-accident.
Everything felt great on the squat rack with my liniment, knee wraps, and heavy metal music. The knee was a bit wobbly, to be sure.
“But what’s a little knee pain?” you may ask. I pondered. “It’ll go gone in a few weeks if I work through it.”
It was certain to me.
When I contemplated seeking assistance,
You can probably guess where I’m heading with this: my knee discomfort persisted.
In fact, things worsened. Much, much worse.
Of course, I was huge, strong, and believed myself to be unstoppable. As a result, I continued to train the only way I knew how: with big lifts and low reps.
I continued to squat, deadlift, row, and bench press the way all the serious exercise publications and periodicals written by educated professionals had instructed me.
My left knee was completely destroyed within six months.
Not only was my left knee out of action, but my right knee was also in bad condition. In addition, my shoulders and lower back were bothering me.
I had been squatting over 400 pounds for reps just a few months before. I couldn’t even squat an empty bar anymore. Even that was very painful.
I pondered seeking assistance. But keep in mind that I’m a man. As a result, I didn’t. After another six months, I was hardly able to walk up a flight of stairs.
The doctor’s advice
Finally, I was pushed to visit a renowned orthopedic surgeon by a chiropractor friend of mine. After a thorough examination, I was given a diagnosis. Three ligaments in my left knee were partially torn. In addition, I have osteoarthritis in my right knee.
Oh, and what about the shoulder and back aches? They were the consequence of my body compensating for the stress I was putting on my injured knees. So there you have it.
I was given a prognosis along with my diagnosis. “If you keep practicing like this, in ten years you won’t be able to walk.”
I was 29 years old at the time.
“So, physician, what should I do?”
“Uh, stop squatting, you dummy!” she said as softly as she could.
Sure, she gave me other recommendations too. Specifically, she gave me a treatment plan that included lots of manual therapy and a host of rehab exercises. But her most strenuous urging was to seriously reconsider the way I was training.
Either that or stop training completely.
The injury fork in the road
Looking back, I understand I was at a fork in the road, similar to the one many men face when dealing with their first severe injury or chronic pain.
What do the majority of men do at that point? They stopped exercising.
This may seem odd and unneeded to a longtime exerciser — or someone with strength and conditioning training.
But, when you think about it, it isn’t that odd. It’s the obvious choice, given how little (or how much) the typical man understands about training with ailments.
You’re lost if you can’t do what you’ve always done and don’t know how to do things any other way.
And here’s where I’ll be completely honest. I couldn’t find my way.
I was also enraged when the orthopedic surgeon told me I needed to change the way I trained.
I was 29 years old and had been exercising in the same manner for the previous 13 years. I loved the way I exercised. And, if I’m being really honest, I didn’t know what else to do, even if I wanted to alter my attitude.
What happens when you seek assistance?
Only one thing kept me from succumbing to self-pity and abandoning my training completely.
I figured out a method to beg for assistance.
For most men, this is one of the most difficult things they’ll ever do, but it’s also one of the bravest. To remark something like, “Hey, I’m not sure what I’m doing here.” Is it possible for me to obtain any assistance?” That is a brave thing for a man.
Despite having a Master’s degree in Exercise Science, I took the plunge and hired a coach to help me get back in shape. With my new restrictions, to educate me how to remain slim, powerful, and healthy.
And it turned out to be one of the greatest decisions I’ve ever made.
He assisted me in revising my prior training “rules.” He showed me that my method of training wasn’t the only one. It wasn’t even the greatest method to go about it.
He demonstrated how to alter workouts to relieve stress on my damaged body regions. He showed me how to spread out my exercises so that my joints could heal properly between sessions. He assisted me in determining the optimal exercise volume at which I could continue to develop while avoiding aggravating my ailments.
I also learnt how to diet and supplement for injury healing throughout the procedure. And I’m not sure how I’m going to adapt my food intake to meet my new workout needs.
I was in the best condition I’d ever been a year later. I was slim, powerful, and probably in better shape than I’d ever been. My training, on the other hand, was entirely different.
The most crucial lesson of all is this:
While learning how to strengthen my knee and stay in excellent condition while working around the issue was beneficial, it wasn’t the most essential lesson I took away from my coach.
No, the lesson I’ll remember for the rest of my life is this:
With a little guidance and support, I can be my best no matter what ailment, setback, competing time demand, or other distraction comes my way. In and out of the gym
That counsel has served me well now that I have two children, a thriving company, and a fair number of persistent ailments.
Getting the assistance you need
So, what’s stopping you? Is it a sprain? Do you suffer from chronic pain? Do you have a hectic schedule? Do you have a lot of conflicting time demands?
Whatever it is, I have some good news for you: you can still lose weight, become healthy, and get in the greatest condition of your life.
I know this because I’ve been there. I’m also aware of this since, via our Coaching program, we assist hundreds of men in similar situations every day.
Keep in mind that many of these men enter the program with severe health or time constraints. They’ve also contemplated giving up.
They’re changed after losing 30, 40, or 50 pounds of body fat.
If this tale strikes a chord with you, we’d be delighted to collaborate with you as well. Our next coaching group is starting shortly, and we’d love to have you join us.
It makes no difference whether you select PN Coaching or not. What matters is that you get the assistance you need.
Because the quality of the coaching, mentoring, and support you get along the road determines where you are now and where you will be in a year.
So here’s my question to you: Are you man enough to ask for assistance?
Do you want to be the healthiest, fittest, and strongest version of yourself?
Most people are aware that getting enough exercise, eating properly, sleeping well, and managing stress are all essential for looking and feeling better. However, they need assistance in putting that information into practice in the context of their hectic, often stressful lives.
Over the last 15 years, we’ve utilized the Coaching approach to assist over 100,000 customers lose weight, gain strength, and improve their health… over the long haul… no matter what obstacles they face.
It’s also why, via our Level 1 and Level 2 Certification programs, we educate health, fitness, and wellness professionals how to coach their own clients through similar difficulties.
Interested in becoming a coach? Join the presale list to save up to 54% and get a seat 24 hours before the general public.
On Wednesday, July 14th, 2023, we will be accepting applications for our upcoming Coaching.
If you’re interested in learning more about coaching, I recommend signing up for our presale list below. Being on the list provides you with two distinct benefits.
- You’ll get a better deal than everyone else. We want to reward the individuals that are the most engaged and driven since they always create the greatest customers. If you join the presale list, you’ll save up to 54% off the general public pricing, the lowest we’ve ever given.
- You’ll have a better chance of getting a place. We only offer the program twice a year to ensure that clients get the particular care and attention they need. We sold out in minutes the last time we started registration. By signing up for the presale list, you’ll be able to register 24 hours before the general public, boosting your chances of getting in.
This is your opportunity to transform your body and your life with the assistance of the world’s finest trainers.
[Note: If you currently have your health and fitness under control but want to assist others, look into our Level 1 Certification program.]
The how to stay fit when injured is a blog post that discusses how to get in great shape, even after an injury.
Frequently Asked Questions
How do you get in shape after an injury?
There are many ways to get in shape after an injury. You can try to walk, swim, or bike for exercise. You can also do strength training to build up your muscles.
How long does it take to get back in shape after an injury?
It can take anywhere from a few weeks to a few months, depending on the severity of the injury.
How do you build muscle after an injury?
This is a difficult question to answer, as there are many different factors that can contribute to muscle growth.