Training through Injury | Full Leg Workout | Non-Bearing & Partial Weight Bearing

Описание: Training through Injury | Full Leg Workout | Non-Bearing & Partial Weight Bearing
Coming back frominjury and looking for an effective total body program? Check out Flex Fit: https://www.erinstern.com/flex-fit/

Here's a topic that you don't hear often - how to train around injuries. If you've been lifting for any amount of time, chances are that you have tweaked, pulled, or otherwise hurt something. While we can greatly reduce our chance of injury during workouts by choosing exercises that are effective yet safe, injuries still happen. When I look back on mine, I'd estimate that about 50% occurred in the gym and about 50% happened when I was just going about my day.

I'd like to share a protocol that I came up with to work around injuries and to continue to make progress. Of course, I am not a doctor. I am not a physical therapist. I do not know your current situation and I can't diagnose or prescribe anything. This protocol is simply something I have used over the years. Talk with your doctor or PT if you want to implement these steps.

5A Protocol:
ASSESS: Assess your injury. Do you need to take time away from training, or can you work around it? This step is key, as if you're supposed to be taking a full recovery, training can make the issue worse. To proceed, let's assume that you're still able to do some type of activity.

ADJUST & ADAPT: Here is where the creativity comes out. If you can't train upper body, for example, consider adjusting your goals to work on building lower body. Build workouts based on machines, cables, or bodyweight exercises that don't require upper body contribution. This could include leg press, leg curls, leg extensions, belted squats, machine hip thrusts, etc. Modify exercises to allow you to train around injury. Think about single-leg exercises, bands, and other techniques for adding complexity without adding weights.

ADVANCE: As you go through your workouts, always think of new ways to perform exercises. Adding partial reps, pause reps, and super slow eccentrics can all lead to progress. If your injury requires rehab, work with your PT on combining rehab with weights, and other ways to continue to advance.

AWARENESS: Once you recover, become aware of movements that can trigger pain or re-injury. Think about what exercises you'll need to modify in order to avoid pain and to continue to make progress. Execute proper form and ease back into hard training. You overall body awareness and awareness of pre-existing issues can save you from hurt!

Now, here's the serious part. What if your injury is so bad that you need to have surgery and immobilize your leg/foot for a while? This is where workouts like this one can help. By activating the muscles, contracting them, and by training the non-injured leg, we're able to not only recover better but also to maintain that hard-earned muscle. Check out the full workout below.

Workout:
1A). Leg press
1B). Calf raise
1C). Standing glute kickback
2). Seated leg curl
2B). Standing leg curl
3A). Leg extension
3B). Standing leg extension
4A). Abductor machine
4B). Adductor machine

What steps do you take to avoid injury? What have you had to work through in the past?

What would you like to see next? Please let me know and we'll make it happen! Thanks for reading and for watching :)
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