This has been a topic of discussion a lot over the years and my answer is always the same.
At some point in your training career or life, you are going to get injured.
It’s like riding a chopper.
There are only two types of people.
Those who crashed.
And those who are going to.
It’s not a question of if.
It’s a question of when and how bad.
So now that we have that out of the way and accept the fact that no matter how smart you train, at some point something will occur.
What do you do when you get hurt?
If you listen to the majority of highly educated doctors they wil tell you to rest and recover.
Stay home, RICE (Rest, Ice, Compression and Elevation) or MICE (Mobilization, Ice, Compression and Elevation.
Stay on the couch.
For heaven’s sake, don’t train, that’s crazy.
Yes, just lay there and accept the atrophy and weakness that is setting in.
Oh, and get fat too.
If you listen to gym rats, they’ll usually tell you to suck it up and stop being a pussy.
Maybe you should listen to me this time.
I’ve been here a zillion times, and have trained countless clients and athletes over the past almost 30 years and many have been hurt from time to time.
Some from gym injuries and some from non training related issues.
When they ask if they should Go to the gym or stay home, what do you think I tell them?
GO TO THE GYM!
Yup.
Screw that stay home and don’t move shit.
Disclaimer:
Yes, sometimes you do need to stay immobile depending on the severity of the injury. And you have to listen to your doctor.
BUT!
You should get your ass back to the gym as soon as you can.
As an example, after my first knee surgery, I was in a CPM (constant passive motion) machine and was not allowed to get out of bed except to use the bathroom.
I was non weight bearing at all on my leg, and couldn’t get up if I wanted to for a while, believe me I tried.
As soon as I was out fo CPM and in a Bledsoe brace, I was back at the gym.
What do you do if you are banged up and can’t train?
Well, for people like the bulk of EliteFTS readers, even if you can’t train, going to the gym is good for your mindset.
It’s familiar.
It’s YOUR place.
Your training crew is there.
The sights, smells and environment can help you to keep your head in the game.
Simply being at the gym is good for many of us mentally.
Yes, I know that it can be a little depressing when you can’t train, but it is less depressing than sitting on the couch watching Jerry Springer and eating Ho-Ho’s.
Being around the gym helps to keep you in a training mindset and can also help keep you on your nutrition plan if you follow one.
Why?
Because you will see all of your crew training and you will know that if you go shithouse in the food department that your road back will be even longer post injury.
So, what do you do?
With most injuries, you CAN train.
Really.
This should be common sense to most but I know that it isn’t.
You just need to train around the injury.
There is virtually no injury that you cannot train around once the initial period is over.
Let’s use a torn bicep that does not require surgical repair as an example.
Yes, when it is fresh doing anything is tough and it is a good idea to give it a few days for the initial pain and swelling to go down.
Once the first few days are over, get your ass to the gym and train around it.
If you are lucky your gym will have the tools you need to get work done without using the injured arm.
Things like a Yoke Bar, a Belt Squat, and a GHR Bench will allow you to train the lower body pretty well without Squatting or Deadlifting.
You can also train upper body easily.
USE DUMBELLS.
And don’t use the injured arm.
Obviously.
One arm dumbell work will keep you as strong as can be in the limited circumstance.
You have what is called bilateral transfer when training this way.
This term applies primarily to learning patterns and skills, but also applies to strength training.
When you train the non injured side, you keep some strength in the injured side.
The body is an amazing machine.
Let’s look at the unlucky person who does not have access to the awesome equipment I mentioned above.
What do they do?
It’s simple.
Use what you have. Make the best of your situation.
Just about every commercial gym on Earth has machines. Machines can be your best friend in an injured situation.
Machines allow you to train one limb or both, upper and lower body.
So, if we look at pretty much every injury you can incur, including lower back ones that come with crippling pain, you can still train around it as long as you are out of the Acute stage and the pain is manageable.
Look, if you are so banged up that you can’t get out of bed, walk, stand or be mobile, maybe you should stay home.
Once you are able to ambulate, get moving.
Got a knee injury and can’t squat?
Do single leg presses and leg curls.
Sure, it won’t build a 1000 pound squat, but it will keep you as strong as the situation allows.
Got a shoulder injury and cannot bench at all?
You can still do one arm dumbell benches, machine presses, rows, triceps…..
Get it?
I would be an idiot to tell you not to listen to your doctor when they tell you not to train, but what if you asked intelligent questions and laid it out for them like this?
This applies to those on Workers Comp!
Get a letter from your doctor that says you need to exercise as tolerated as a part of your recovery.
I have yet to speak with a client or athlete’s doctor that would not allow them to train AROUND the area.
You have to spell it out for them.
So, in the grand scheme of things, when you are injured, is it best to stay home or get to the gym?
Easy.
Get to the gym.
AND!!!
As promised, I said I was going to make a special offer on tpsmethod.com for EliteFTS readers and here it is.
We offered the Founding Member deal to our list, and we are extending it to you.
What is it?
It’s awesome, that’s what it is.
More than 3 spots left, and you can save up to 50% off for life on:
- Powerlifting Programming
- TFL Programming
- The Video Library
- Online Seminars
- Video Courses
- The Member Forum-you upload video of your lifts and my TEAM gives you coaching cues on it. It’s like having a coach with you every step of the way. A qualified one too.
Go to tpsmethod.com/elitefts_join to check it out.
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