{"id":13146,"date":"2023-06-27T17:16:45","date_gmt":"2023-06-27T17:16:45","guid":{"rendered":"http:\/\/bestratefinders.com\/blog\/?p=13146"},"modified":"2023-06-28T04:59:46","modified_gmt":"2023-06-28T04:59:46","slug":"how-to-train-if-you-have-an-injury-7-steps","status":"publish","type":"post","link":"https:\/\/bestratefinders.com\/blog\/everything-else\/how-to-train-if-you-have-an-injury-7-steps\/","title":{"rendered":"How to Train if You Have an Injury (7 Steps)"},"content":{"rendered":"<p><img decoding=\"async\" loading=\"lazy\" class=\"aligncenter size-full wp-image-9391\" title=\"xray\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/06\/Screen-shot-2011-05-12-at-10.44.25-PM1.jpg\" alt=\"\" width=\"590\" height=\"344\" \/><\/p>\n<p><strong>There&#8217;s no gentle way to say this &#8211; <span style=\"text-decoration: underline;\">training with injuries SUCKS<\/span>!<\/strong><\/p>\n<p>The most important thing you can do now is to let yourself heal.<\/p>\n<p>However, depending on your injury, there might be quite a few ways to stay active while also recovering.<\/p>\n<p><b>We do this all the time in our <a href=\"https:\/\/www.nerdfitness.com\/coaching-overview-page\/\" target=\"_blank\" rel=\"noopener\">Online Coaching Program<\/a>. <\/b>We&#8217;ll build workouts for clients who are dealing with pre-existing injuries, so they can make the most of their recovery time.<\/p>\n<p><b>Today, we&#8217;ll share these same tips with you.<\/b><\/p>\n<p>\t<a target=\"_blank\" href=\"https:\/\/www.nerdfitness.com\/coaching-overview-page\/\" rel=\"noopener\"><br \/>\n\t\t<button class=\"cta-button red\"><br \/>\n\t\t\tA Nerd Fitness Coach can build a workout around existing injuries. Learn more here:\t\t<\/button><br \/>\n\t<\/a><\/p>\n<p><strong><span style=\"text-decoration: underline;\">Here&#8217;s what we&#8217;ll cover<\/span>:<\/strong><\/p>\n<ul>\n<li><a href=\"#prevent-injuries\">Step 1: Preventing Injuries in the First Place (Warming-Up).<\/a><\/li>\n<li><a href=\"#injuries-doctor\">Step 2: Go See a Doctor.<\/a><\/li>\n<li><a href=\"#mentally-deal-with-injury\">Step 3: How to Mentally Deal with Injuries.<\/a><\/li>\n<li><a href=\"#test-injury\">Step 4: Testing Movement Around the Injury.<\/a><\/li>\n<li><a href=\"#recover-injury\">Step 5: How to Make the Most Of Your Recovery (Sleep and Nutrition).<\/a><\/li>\n<li><a href=\"#active-while-injured\">Step 6: Staying Active While Injured.<\/a><\/li>\n<li><a href=\"#work_with_injury\">Step 7: Getting Creative While Working Out With an Injury.<\/a><\/li>\n<li><a href=\"#injured_back\">How to train with lower-back pain.<\/a><\/li>\n<li><a href=\"#injured-wrist\">How to train with an injured wrist.<\/a><\/li>\n<li><a href=\"#injured-knee\">How to train with a knee injury.<\/a><\/li>\n<li><a href=\"#injured-elbow\">Can I lift with a hurt elbow?<\/a><\/li>\n<li><a href=\"#injured-ankle\">Can I exercise with an injured ankle?<\/a><\/li>\n<li><a href=\"#injured-shoulder-hip\">Can I exercise with shoulder and\/or hip pain?<\/a><\/li>\n<li><a href=\"#next-steps\">Moving forward with an injury (Next Steps).<\/a><\/li>\n<\/ul>\n<p><strong>REAL QUICK: If you\u2019re worried about hurting yourself while lifting, I would encourage you to check out our guide, <span style=\"text-decoration: underline;\"><i>Strength Training 101: Everything You Need to Know<\/i><\/span><\/strong><span style=\"font-weight: 400;\"><strong>.<\/strong> We cover all you need to begin a strength training practice, from equipment, starting weight recommendations, and proper form techniques to prevent injuries. You can grab it for free when you join the Rebellion below!<\/span><\/p>\n<div class=\"nf-in-post-signup-leadin\"><\/div>\n<div class=\"nf-in-post-signup one-column split yellow-cta strength-101 shortcode-form-13 \">\n<div class=\"nf-signup-intro\">\n<div><span style=\"font-weight:700\"><span class=\"pre\">Download our comprehensive guide<\/span> <span class=\"extra\">STRENGTH TRAINING 101!<\/span><\/span><\/div>\n<div class=\"nf-signup-benefit\">\n<ul>\n<li>Everything you need to know about getting strong.<\/li>\n<li>Workout routines for bodyweight AND weight training.<\/li>\n<li>How to find the right gym and train properly in one.<\/li>\n<\/ul>\n<\/div>\n<\/div>\n<div class=\"nf-signup-form\"><img class=\"asset-image\" src=\"&gt;\" \/><\/p>\n<form accept-charset=\"UTF-8\" action=\"https:\/\/app.convertkit.com\/forms\/3351751\/subscriptions\" data-sv-form=\"3351751\" data-uid=\"7a45ac8ba2\" data-version=\"5\" class=\"infusion-form\" data-options=\"{&quot;settings&quot;:{&quot;after_subscribe&quot;:{&quot;action&quot;:&quot;redirect&quot;,&quot;success_message&quot;:&quot;Success! Now check your email to confirm your subscription.&quot;,&quot;redirect_url&quot;:&quot;https:\/\/www.nerdfitness.com\/one-last-step\/&quot;},&quot;analytics&quot;:{&quot;google&quot;:null,&quot;fathom&quot;:null,&quot;facebook&quot;:null,&quot;segment&quot;:null,&quot;pinterest&quot;:null,&quot;sparkloop&quot;:null,&quot;googletagmanager&quot;:null},&quot;modal&quot;:{&quot;trigger&quot;:&quot;timer&quot;,&quot;scroll_percentage&quot;:null,&quot;timer&quot;:5,&quot;devices&quot;:&quot;all&quot;,&quot;show_once_every&quot;:15},&quot;powered_by&quot;:{&quot;show&quot;:false,&quot;url&quot;:&quot;https:\/\/convertkit.com\/features\/forms?utm_campaign=poweredby&amp;utm_content=form&amp;utm_medium=referral&amp;utm_source=dynamic&quot;},&quot;recaptcha&quot;:{&quot;enabled&quot;:false},&quot;return_visitor&quot;:{&quot;action&quot;:&quot;show&quot;,&quot;custom_content&quot;:&quot;&quot;},&quot;slide_in&quot;:{&quot;display_in&quot;:&quot;bottom_right&quot;,&quot;trigger&quot;:&quot;timer&quot;,&quot;scroll_percentage&quot;:null,&quot;timer&quot;:5,&quot;devices&quot;:&quot;all&quot;,&quot;show_once_every&quot;:15},&quot;sticky_bar&quot;:{&quot;display_in&quot;:&quot;top&quot;,&quot;trigger&quot;:&quot;timer&quot;,&quot;scroll_percentage&quot;:null,&quot;timer&quot;:5,&quot;devices&quot;:&quot;all&quot;,&quot;show_once_every&quot;:15}},&quot;version&quot;:&quot;5&quot;}\" method=\"POST\" id=\"inf_form_12c97c001a652ac813119a536e4fb4a4\"><input name=\"inf_form_xid\" type=\"hidden\" value=\"12c97c001a652ac813119a536e4fb4a4\" \/><input name=\"inf_form_name\" type=\"hidden\" value=\"Plugin Signup\" \/><input name=\"infusionsoft_version\" type=\"hidden\" value=\"1.68.0.144\" \/><input class=\"infusion-field-input-container\" id=\"inf_field_Email\" name=\"email_address\" type=\"email\" required placeholder=\"Your Email\" \/><input name=\"null\" type=\"hidden\" value=\"null\" \/><input style=\"display:none;\" class=\"infusion-field-input-container\" id=\"inf_custom_SiteSignupURL\" name=\"fields[signup_referring_url]\" type=\"text\" value=\"http:\/\/www.nerdfitness.com\/blog\/feed\/\" \/><input style=\"display:none;\" class=\"infusion-field-input-container\" id=\"inf_custom_SignupPostID\" name=\"fields[signup_post_id]\" type=\"text\" value=\"9390\" \/><input style=\"display:none;\" class=\"infusion-field-input-container\" id=\"inf_custom_FormId\" name=\"fields[signup_form_id]\" type=\"text\" value=\"13\" \/>\t<input name=\"inf_custom_CoachingOriginURL\" type=\"hidden\" value=\"https:\/\/www.nerdfitness.com\/\" \/><br \/>\n\t<input name=\"inf_custom_CoachingOriginLandingPage\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_IPAddress\" type=\"hidden\" value=\"92.247.181.15\" \/><br \/>\n\t<input name=\"inf_custom_CookieLastMedium\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CookieLastCampaign\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CookieLastSource\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CookieLastTerm\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CookieLastContent\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CoachingOptinFormFilledDate\" type=\"hidden\" value=\"2023-06-28 04:53:08\" \/><br \/>\n\t<input name=\"inf_custom_infcustomcoachvariation\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_FacebookBrowserId\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_FacebookClickId\" type=\"hidden\" value=\"\" \/><\/p>\n<div class=\"infusion-submit\">\t<input class=\"opt-in-submit button infusion-recaptcha\" id=\"recaptcha_12c97c001a652ac813119a536e4fb4a4\" type=\"submit\" value=\" Get it now\" \/><\/div>\n<\/form>\n<\/div>\n<\/div>\n<div class=\"clearme\"><\/div>\n<p><em><strong><span style=\"text-decoration: underline;\">NOTE<\/span>:<\/strong> I am not a doctor (in fact, I\u2019m not even wearing pants right now). You should really seek medical attention for any injury you receive.\u00a0<\/em><\/p>\n<p><em><span id=\"more-9390\"><\/span><\/em><\/p>\n<h2><a name=\"prevent-injuries\"><\/a>Step 1: Preventing Injuries in the First Place (Warming-Up)<\/h2>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"aligncenter wp-image-3908850\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/08\/lego-ruby.jpg\" alt=\"LEGO Rugby players in action.\" width=\"842\" height=\"390\" srcset=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/08\/lego-ruby.jpg 2042w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/08\/lego-ruby-300x139-1.jpg 300w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/08\/lego-ruby-713x330-1.jpg 713w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/08\/lego-ruby-768x356-1.jpg 768w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/08\/lego-ruby-1536x712-1.jpg 1536w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/08\/lego-ruby-610x283-1.jpg 610w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/08\/lego-ruby-600x278-1.jpg 600w\" sizes=\"(max-width: 842px) 100vw, 842px\" \/><\/p>\n<p><strong>Now, it should go without saying: the best way to handle an injury is to prevent it in the first place. <\/strong><\/p>\n<p><span style=\"font-weight: 400;\">So always start your training with a <a href=\"https:\/\/www.nerdfitness.com\/blog\/warm-up\/\" target=\"_blank\" rel=\"noopener\">dynamic warm-up<\/a>. <\/span><\/p>\n<p><span style=\"font-weight: 400;\">Studies have shown that a brief warm-up before your workout can help prevent injuries.<a class=\"fn-ref-mark\" href=\"#footnote-1\" id=\"refmark-1\"><sup>[1]<\/sup><\/a><\/span><\/p>\n<p><span style=\"text-decoration: underline;\">Here&#8217;s why<\/span>:<\/p>\n<p>You can think of your muscles like rubber bands:<\/p>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"aligncenter wp-image-3578395\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/05\/rubber-band-extensions-for-hand-health.gif\" alt=\"Your muscles are kind of like this.\" width=\"430\" height=\"242\" \/><\/p>\n<p>Should you start your workout by immediately lifting heavy weights or sprinting really fast, those cold, unstretched rubber bands can get pulled apart very quickly. They can then get snapped or pulled out of shape.<\/p>\n<p><em>Ouch.<\/em><\/p>\n<p><strong>That&#8217;s why every workout should start with a warm-up.<\/strong><\/p>\n<p>We are such big believers of this, that when we program workouts through our <a href=\"https:\/\/www.nerdfitness.com\/coaching-overview-page\/\" target=\"_blank\" rel=\"noopener\">Online Coaching Program<\/a>, we ALWAYS kick it off with a warm-up. It&#8217;s one of the tools in our kit to help clients stay injury-free.<\/p>\n<p>\t<a target=\"_blank\" href=\"https:\/\/www.nerdfitness.com\/coaching-overview-page\/\" rel=\"noopener\"><br \/>\n\t\t<button class=\"cta-button yellow\"><br \/>\n\t\t\tWant a customized workout plan you\u2019ll ACTUALLY do? Learn more:\t\t<\/button><br \/>\n\t<\/a><\/p>\n<p><em>What&#8217;s that? You don&#8217;t know how to warm up?<\/em><\/p>\n<p>No prob.<\/p>\n<p><strong><span style=\"text-decoration: underline;\">Here&#8217;s a beginner warm-up routine you can try<\/span>:<\/strong><\/p>\n<p>\n<iframe loading=\"lazy\" title=\"Beginner Dynamic Warm-Up Exercises | Nerd Fitness\" width=\"950\" height=\"534\" src=\"https:\/\/www.youtube.com\/embed\/qQ96oXp5RTU?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" allowfullscreen><\/iframe>\n<\/p>\n<p><strong>If you want more, check out <em><a href=\"https:\/\/www.nerdfitness.com\/blog\/warm-up\/\" target=\"_blank\" rel=\"noopener\">The 15 Best Warm-Up Exercises &amp; Routines to Prevent Injury<\/a><\/em>.<\/strong><\/p>\n<h2><a name=\"injuries-doctor\"><\/a>Step 2: When Should I See a Doctor After an Injury?<\/h2>\n<p>\n<iframe loading=\"lazy\" title=\"How to Handle Injuries (6 Steps to Maintain Progress)\" width=\"950\" height=\"534\" src=\"https:\/\/www.youtube.com\/embed\/3l6qVp6UbBY?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" allowfullscreen><\/iframe>\n<\/p>\n<p><strong>As Coach Jim mentions in the video above, the FIRST thing to do after an injury is to seek a professional.<\/strong><\/p>\n<p>All the internet advice in the world won\u2019t take the place of a single session with a doctor or physical therapist.<\/p>\n<p>After you get hurt, really the best thing you can do is have the injury examined by someone who knows what they&#8217;re doing.<\/p>\n<p><em>I will say, that not all doctors are created equal&#8230;<\/em><\/p>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"aligncenter wp-image-3913921\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/06\/simpsons-doctor-1.gif\" alt=\"The Doctor saying &quot;Let&#039;s not get the law involved.&quot;\" width=\"382\" height=\"288\" \/><\/p>\n<p><em>&#8230;but that&#8217;s not another article.\u00a0<\/em><\/p>\n<p>Next, we need to get your headspace in proper order (even if you don&#8217;t have a head injury)<\/p>\n<h2><a name=\"mentally-deal-with-injury\"><\/a>Step 3: How to Mentally Deal With Injuries<\/h2>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"aligncenter wp-image-3913918\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/06\/sad-lego.jpg\" alt=\"clown lego minifigures toy on white background .\" width=\"866\" height=\"375\" srcset=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/06\/sad-lego.jpg 2500w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/06\/sad-lego-300x130-1.jpg 300w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/06\/sad-lego-713x309-1.jpg 713w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/06\/sad-lego-768x332-1.jpg 768w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/06\/sad-lego-1536x665-1.jpg 1536w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/06\/sad-lego-2048x886-1.jpg 2048w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/06\/sad-lego-600x260-1.jpg 600w\" sizes=\"(max-width: 866px) 100vw, 866px\" \/><\/p>\n<p><strong>The SECOND thing to do right after an injury: realize it\u2019s going to affect you mentally&#8230;just as much, if not more than physically.<\/strong><\/p>\n<p>So be prepared!<\/p>\n<p>There are numerous studies showing the different negative emotional reactions that people have when injured.<a class=\"fn-ref-mark\" href=\"#footnote-2\" id=\"refmark-2\"><sup>[2]<\/sup><\/a><\/p>\n<p>But just from the School of the Obvious &#8211; if you\u2019ve ever had an injury &#8211; you know how it puts you in a bad mood.<\/p>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"aligncenter size-full wp-image-3724141\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/06\/sad-spiderman.gif\" alt=\"We&#039;ve all felt like this..minus the pizza maybe.\" width=\"480\" height=\"202\" \/><\/p>\n<p>What may help, is recognizing and reframing negative thoughts, like with some <a href=\"https:\/\/www.nerdfitness.com\/blog\/meditation-building-the-superpower-you-didnt-even-know-you-had\/\" target=\"_blank\" rel=\"noopener\">quiet meditation<\/a> or journaling. Or even seeing a therapist or sports psychologist<\/p>\n<p><strong>Just make sure you don\u2019t overlook the mental aspects of recovery.<\/strong><\/p>\n<h2><a name=\"test-injury\"><\/a>Step 4: Testing Movement Around the Injury<\/h2>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"aligncenter size-large wp-image-3524494\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/06\/8197936156_fe31c81992_h-713x474-1.jpg\" alt=\"\" width=\"713\" height=\"474\" srcset=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/06\/8197936156_fe31c81992_h-713x474-1.jpg 713w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/06\/8197936156_fe31c81992_h-300x199-1.jpg 300w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/06\/8197936156_fe31c81992_h-768x510-1.jpg 768w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/06\/8197936156_fe31c81992_h-600x399-1.jpg 600w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/06\/8197936156_fe31c81992_h.jpg 1600w\" sizes=\"(max-width: 713px) 100vw, 713px\" \/><\/p>\n<p><strong>After you&#8217;ve seen a doctor and prepared for the mental battle ahead, I want you to test all movements. <\/strong><\/p>\n<p>And by test, I mean work through as much of the range of motion of an exercise as possible with zero additional resistance and without feeling any pain.<\/p>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"aligncenter wp-image-3674919\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/arm-circles.gif\" alt=\"Arm circles like so are a great way to get your heart rate up before doing HIIT.\" width=\"501\" height=\"282\" \/><\/p>\n<p>That means if your shoulder bothers you, just see if you can extend your arms all the way above your head. Do this before you even consider doing a push press or shoulder press.<\/p>\n<p><strong>After that, make sure to test movements that you don&#8217;t suspect will be a problem.<\/strong><\/p>\n<p>A shoulder injury could very well make box jump sessions impossible, due to the arm swing involved in the movement.<\/p>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"aligncenter wp-image-3622899\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/box-jump.gif\" alt=\"Be careful on your box jump! But it is a bodyweight exercise.\" width=\"500\" height=\"281\" \/><\/p>\n<p>Try out each movement cautiously!<\/p>\n<p><strong>Something to keep in mind: just because you have pain with a <span style=\"text-decoration: underline;\">push movement<\/span>, does not necessarily mean you will have pain with a <span style=\"text-decoration: underline;\">pull movement<\/span>. <\/strong><\/p>\n<p>I have had a shoulder injury where <a href=\"https:\/\/www.nerdfitness.com\/blog\/how-to-do-a-perfect-dip-no-tobacco-required\/\" target=\"_blank\" rel=\"noopener\">dips<\/a> and <a href=\"https:\/\/www.nerdfitness.com\/blog\/proper-push-up\/\" target=\"_blank\" rel=\"noopener\">push-ups<\/a> were out of the question&#8230;but <a href=\"https:\/\/www.nerdfitness.com\/blog\/do-a-pull-up\/\" target=\"_blank\" rel=\"noopener\">pull-ups<\/a> were fine.<\/p>\n<p><strong><em>And that is why you should test all movements<\/em><\/strong> &#8211; you may have more training options than you expect. Then again, your injury may limit movement more than you realize.<\/p>\n<p>Last time I&#8217;m going to say it &#8211; <em>test.<\/em><\/p>\n<h2><a name=\"recover-injury\"><\/a>Step 5: How to Make the Most Of Your Recovery (Sleep and Nutrition)<\/h2>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"aligncenter size-large wp-image-3524495\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/06\/15415549016_e239274288_k-1-713x475-1.jpg\" alt=\"\" width=\"713\" height=\"475\" srcset=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/06\/15415549016_e239274288_k-1-713x475-1.jpg 713w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/06\/15415549016_e239274288_k-1-300x200-1.jpg 300w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/06\/15415549016_e239274288_k-1-768x512-1.jpg 768w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/06\/15415549016_e239274288_k-1-600x400-1.jpg 600w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/06\/15415549016_e239274288_k-1.jpg 2048w\" sizes=\"(max-width: 713px) 100vw, 713px\" \/><\/p>\n<p><strong>Next, rest. <\/strong><\/p>\n<p><strong>And by rest, I mean completely stop doing movements that cause you pain until you are healed.<\/strong><\/p>\n<p>If you feel any pain during your test (especially joint pain), then you should abandon that movement until the injury heals.<\/p>\n<p>You cannot &#8220;suck it up&#8221; and just grind through joint pain without hindering healing at best&#8230;<\/p>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"aligncenter size-full wp-image-3913199\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/06\/peter-shin-pain.gif\" alt=\"Peter holding his shin in pain\" width=\"320\" height=\"240\" \/><\/p>\n<p>&#8230;and causing further damage at worst.<\/p>\n<p>Along with rest, a <a href=\"https:\/\/www.nerdfitness.com\/blog\/becoming-wolverine-how-to-recover-faster-and-never-get-hurt-again\/\" target=\"_blank\" rel=\"noopener\">recovery regimen to accelerate healing<\/a> should be considered. Ideally, this would be done under the care of a physician. I have been to the doc for injuries in the past and have found that those that use \u201cSports\u201d in the title of their practice (Sports Medicine, Sports Therapy) do their damnedest to keep you active.<\/p>\n<p><strong>Here are two often overlooked components of recovery: <\/strong><\/p>\n<ol>\n<li><strong><a href=\"https:\/\/www.nerdfitness.com\/blog\/are-you-making-these-mistakes-with-your-sleep\/\" target=\"_blank\" rel=\"noopener\"><em>Sleep<\/em><\/a><\/strong><\/li>\n<li><strong><a href=\"https:\/\/www.nerdfitness.com\/blog\/healthy-eating\/\" target=\"_blank\" rel=\"noopener\"><em>Nutrition<\/em><\/a><\/strong><\/li>\n<\/ol>\n<p>Sleep and nutrition are <em>always<\/em> important when it comes to fitness. But for the swiftest recovery from an injury, you need to get your food intake and sleep schedule dialed in extra tight.<\/p>\n<ul>\n<li><span style=\"text-decoration: underline;\">To prioritize sleep<\/span>, sign off of <em>Fortnite<\/em> an hour earlier and get to bed (Life is cruel).<\/li>\n<li><span style=\"text-decoration: underline;\">To level up your nutrition game<\/span>, try to <a href=\"https:\/\/www.nerdfitness.com\/blog\/vegetable-haters-how-to-start-eating-vegetables\/\" target=\"_blank\" rel=\"noopener\">have a vegetable with your meals<\/a> and <a href=\"https:\/\/www.nerdfitness.com\/blog\/how-much-protein-do-i-need-to-eat-every-day-protein-101-guide\/\" target=\"_blank\" rel=\"noopener\">prioritize some protein<\/a>.<\/li>\n<\/ul>\n<p>If you want to do everything within your control to sway the healing forces in your favor, be extra diligent with your sleep and eats.<\/p>\n<h2><a name=\"active-while-injured\"><\/a>Step 6: Staying Active While Injured<\/h2>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"aligncenter size-full wp-image-3749584\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/lego-runner.jpg\" alt=\"This runner definitely has a strong core!\" width=\"1018\" height=\"391\" srcset=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/lego-runner.jpg 1018w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/lego-runner-300x115-1.jpg 300w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/lego-runner-768x295-1.jpg 768w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/lego-runner-713x274-1.jpg 713w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/lego-runner-600x230-1.jpg 600w\" sizes=\"(max-width: 1018px) 100vw, 1018px\" \/><\/p>\n<p><strong>If your doctor has okayed it, stay active any way you can.<\/strong><\/p>\n<p>This is often the opposite of what many people will do &#8211; which is to completely stop using the injured area.<\/p>\n<p><span style=\"font-weight: 400;\">We want to move pain-free, of course, but any light movement is often going to be more beneficial than just stopping movement altogether &#8211; as it gets the blood flowing through the area and helps recovery.<a class=\"fn-ref-mark\" href=\"#footnote-3\" id=\"refmark-3\"><sup>[3]<\/sup><\/a><\/span><\/p>\n<p>This might mean lowering the weights used, doing an assisted or even unweighted variation of an exercise.<\/p>\n<p>Like by busting out a <a href=\"https:\/\/www.nerdfitness.com\/blog\/the-ultimate-resistance-band-workout-how-to-train-with-exercise-bands\/\" target=\"_blank\" rel=\"noopener\">resistance band<\/a>:<\/p>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"aligncenter size-full wp-image-3585413\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/11\/assisted-pull-up-staci.gif\" alt=\"Staci using a band for an assisted pull-up, a great exercise for a bodyweight circuit.\" width=\"480\" height=\"270\" \/><\/p>\n<p>But if you can still safely move the injured area without causing added pain or setbacks &#8211; then it\u2019s often a good idea to do so.<\/p>\n<p><strong>If that&#8217;s not an option, consider different ways to move while injured:<\/strong><\/p>\n<ul>\n<li><strong>If you can\u2019t run,<\/strong> how about an elliptical or stationary bike?<\/li>\n<li><strong>If you can\u2019t use one leg or the other,<\/strong> can you work out your upper body?<\/li>\n<li><strong>If you can\u2019t use one arm\/shoulder,<\/strong> can you still do lower body exercises like lunges\/squats\/step-ups?<\/li>\n<li><strong>If you can\u2019t do any resistance training<\/strong>, can you still <a href=\"https:\/\/www.nerdfitness.com\/blog\/walking\/\" target=\"_blank\" rel=\"noopener\">go for walks<\/a>?<\/li>\n<\/ul>\n<p>Let&#8217;s dive into this point a little more.<\/p>\n<h2><a name=\"work_with_injury\"><\/a>Step 7: Getting Creative While Working Out With an Injury<\/h2>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"aligncenter size-large wp-image-3524499\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/06\/28576865758_c1a7ae08f3_h-713x400-1.jpg\" alt=\"\" width=\"713\" height=\"400\" srcset=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/06\/28576865758_c1a7ae08f3_h-713x400-1.jpg 713w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/06\/28576865758_c1a7ae08f3_h-300x168-1.jpg 300w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/06\/28576865758_c1a7ae08f3_h-768x431-1.jpg 768w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/06\/28576865758_c1a7ae08f3_h-600x337-1.jpg 600w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/06\/28576865758_c1a7ae08f3_h.jpg 1600w\" sizes=\"(max-width: 713px) 100vw, 713px\" \/><\/p>\n<p><strong>My dear friend, it&#8217;s time to get creative. <\/strong><\/p>\n<p>When you get injured, start thinking outside of the box to find the opportunity in the obstacle.<\/p>\n<p>A shoulder injury may make back squats incredibly painful. But holding the bar for a front squat instead could feel fine&#8230;<\/p>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"aligncenter wp-image-3756986\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/12\/barbell-front-squat.gif\" alt=\"Coach Staci performing the barbell front squat\" width=\"430\" height=\"242\" \/><\/p>\n<p>&#8230;and perhaps it just so happens that you have neglected the <a href=\"https:\/\/www.nerdfitness.com\/blog\/how-to-do-the-front-squat-a-definitive-guide\/\" target=\"_blank\" rel=\"noopener\">front squat<\/a> lately.<\/p>\n<p>So instead, try to look at an injury as an opportunity for you to focus on a weakness. Strengthen your weaknesses, become more well-rounded, and better equipped to deal with rigorous activity.<\/p>\n<p><em>That&#8217;s how you become &#8220;<a href=\"https:\/\/www.nerdfitness.com\/blog\/becoming-antifragile-how-to-prepare-yourself-for-chaos\/\" target=\"_blank\" rel=\"noopener\">antifragile<\/a>.&#8221;<\/em><\/p>\n<p><strong>But enough of the generalities<\/strong>.<\/p>\n<p>You want some specific recommendations on how to train around your injuries&#8230;<\/p>\n<p><strong><span style=\"text-decoration: underline;\">Here are some tips for training around common injuries<\/span>:<\/strong><\/p>\n<h3><a name=\"injured_back\"><\/a>#1) Training with Lower Back Pain<\/h3>\n<p>\n<iframe loading=\"lazy\" title=\"How to work out with an injured back: The 10 best exercises to try\" width=\"950\" height=\"534\" src=\"https:\/\/www.youtube.com\/embed\/QjOAkxPaLrc?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" allowfullscreen><\/iframe>\n<\/p>\n<p><strong>When thinking about working around back injuries, look for lower-body exercises that\u00a0<\/strong><u><strong>increase knee movement\u00a0<\/strong><\/u><strong>and\u00a0<\/strong><u><strong>keep oneself vertical<\/strong><\/u><strong>.\u00a0<\/strong>This often feels safer to many when navigating a tweaked back.<\/p>\n<p>For your upper body, you&#8217;re free to do anything you&#8217;re comfortable with:<\/p>\n<ul>\n<li><a href=\"https:\/\/www.nerdfitness.com\/blog\/proper-push-up\/\" target=\"_blank\" rel=\"noopener\">Push-ups<\/a><\/li>\n<li><a href=\"https:\/\/www.nerdfitness.com\/blog\/do-a-pull-up\/\" target=\"_blank\" rel=\"noopener\">Pull-ups<\/a><\/li>\n<li><a href=\"https:\/\/www.nerdfitness.com\/blog\/what-do-you-bench-strength-training-101-the-bench-press\/\" target=\"_blank\" rel=\"noopener\">Bench Press<\/a><\/li>\n<\/ul>\n<p>If it doesn&#8217;t hurt, have at it.<\/p>\n<h3><a name=\"injured-wrist\"><\/a>#2) Training with an Injured Wrist<\/h3>\n<p><strong>Wrist pain is most commonly complained about when doing the <a title=\"traditional push up\" href=\"http:\/\/nerdfitness.com\/blog\/2011\/02\/15\/proper-push-up\/\" target=\"_blank\" rel=\"noopener\">traditional push-up:<\/a><\/strong><\/p>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"aligncenter wp-image-3674909\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/steve-push-up.gif\" alt=\"Here Rebel Leader Steve shows you the classic push-up.\" width=\"514\" height=\"289\" \/><\/p>\n<p>You might be able to alleviate this pain by using <a title=\"push up bars\" href=\"http:\/\/www.amazon.com\/s\/ref=nb_sb_noss?url=search-alias%3Daps&amp;field-keywords=push+up+bars&amp;x=0&amp;y=0\" target=\"_blank\" rel=\"noopener\">push-up bars<\/a> and even (believe it or not) knuckle push-ups.<\/p>\n<p>This is because you might be dealing with a <a href=\"https:\/\/www.nerdfitness.com\/blog\/the-3-best-flexibility-exercises-the-ultimate-guide-for-improving-flexibility-in-30-days\/\" target=\"_blank\" rel=\"noopener\">flexibility issue<\/a> and not an actual injury.<\/p>\n<p>Front squats and power cleans done with the Olympic rack position may also lead to complaints of wrist pain.<\/p>\n<p>To eliminate wrist pain in the front squat, try the more common crossed-arm rack position:<\/p>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"aligncenter size-full wp-image-3587756\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/06\/front-squat.gif\" alt=\"The Genie Squat is a great way to start Front Squatting!\" width=\"480\" height=\"270\" \/><\/p>\n<p>For the power clean, concentrate on getting the bar on top of the front of your front deltoids (shoulders) &#8211; if the bar is touching your throat, you are getting there.<\/p>\n<p><strong><em>Here are <a href=\"https:\/\/www.nerdfitness.com\/blog\/the-ultimate-guide-for-improving-wrist-mobility-16-exercises-for-the-gym-home-or-office\/\" target=\"_blank\" rel=\"noopener\">15 wrist mobility exercises<\/a> for more help here.\u00a0<\/em><\/strong><\/p>\n<h3><a name=\"injured-knee\"><\/a>#3) How to Train with a Knee Injury<\/h3>\n<p>\n<iframe loading=\"lazy\" title=\"How to work out with a knee injury: The 9 best exercises to try\" width=\"950\" height=\"534\" src=\"https:\/\/www.youtube.com\/embed\/pZAIQBDpIYs?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" allowfullscreen><\/iframe>\n<\/p>\n<p><strong>Knee pain typically comes in a fitness setting as the result of one of three things: <\/strong><\/p>\n<ol>\n<li>Deep bending such as with a <a href=\"https:\/\/www.nerdfitness.com\/blog\/strength-training-101-how-to-squat-properly\/\" target=\"_blank\" rel=\"noopener\">squat<\/a> or <a href=\"https:\/\/www.nerdfitness.com\/blog\/how-to-do-a-lunge\/\" target=\"_blank\" rel=\"noopener\">lunge<\/a><\/li>\n<li>Impact that corresponds with landing from jumping.<\/li>\n<li>Lateral (side to side) movement, especially for participants of sports like soccer, rugby, basketball, and other &#8220;man to man&#8221; athletics.<\/li>\n<\/ol>\n<p><strong>When thinking about working around knee injuries, look for lower-body exercises that\u00a0<\/strong><u><strong>reduce the amount of knee movement\u00a0<\/strong><\/u><strong>and\u00a0<\/strong><u><strong>increase the amount of hip movement<\/strong><\/u><strong>.<\/strong><\/p>\n<p>Like a <a href=\"https:\/\/www.nerdfitness.com\/blog\/the-20-minute-beginner-kettlebell-workout-build-muscle-and-burn-fat\/\" target=\"_blank\" rel=\"noopener\">kettlebell swing:<\/a><\/p>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"aligncenter size-full wp-image-3756612\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/kettlebell-swing.gif\" alt=\"Coach Staci showing you the kettlebell swing\" width=\"398\" height=\"224\" \/><\/p>\n<p>A properly executed swing does not involve much bending of the knee. In my experience, most people who cannot squat can handle swings without screwing up any preexisting knee conditions.<\/p>\n<p>Just remember, when testing out these movements, the goal is to pick variations that put less pressure and stress on the knee joint.<\/p>\n<h3><a name=\"injured-elbow\"><\/a>#4) Can I Lift with a Hurt Elbow?<\/h3>\n<p><strong>You&#8217;re out of luck on this one, unfortunately. Sorry. <\/strong><\/p>\n<p>Nearly any upper body exercise, push or pull, will hinder your recovery time.<\/p>\n<p>Instead, focus on lower bodywork such as <a href=\"https:\/\/www.nerdfitness.com\/blog\/strength-training-101-how-to-squat-properly\/\" target=\"_blank\" rel=\"noopener\">barbell squats<\/a>, <a href=\"https:\/\/www.nerdfitness.com\/blog\/superhumanspeed\/\" target=\"_blank\" rel=\"noopener\">sprinting,<\/a> and <a href=\"https:\/\/www.nerdfitness.com\/blog\/how-to-do-a-lunge\/\" target=\"_blank\" rel=\"noopener\">lunges.<\/a><\/p>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"aligncenter wp-image-3842179\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/06\/staci-bodyweight-forward-lunge.gif\" alt=\"This gif shows Staci doing a forward bodyweight lunge, the most basic lunge variation\" width=\"465\" height=\"256\" \/><\/p>\n<h3><a name=\"injured-ankle\"><\/a>#5) Can I Exercise with an Injured Ankle?<\/h3>\n<p><strong>Avoid any high-impact movements with a hurt ankle.<\/strong><\/p>\n<p>And all that means is do not jump.<\/p>\n<p>But other movements that involve more subtle ankle movement such as squats may also have to be put on the back burner as you heal. It is possible (likely?) that you may have to focus on upper body movements and use seated versions of movements such <a href=\"https:\/\/www.nerdfitness.com\/blog\/inverted-row-are-you-missing-out-on-this-great-exercise\/\" target=\"_blank\" rel=\"noopener\">as rows<\/a>\u00a0and <a href=\"https:\/\/www.nerdfitness.com\/blog\/strength-training-101-the-overhead-press\/\" target=\"_blank\" rel=\"noopener\">overhead presses<\/a> instead of standing.<\/p>\n<p>This will help let your ankle heal.<\/p>\n<h3><a name=\"injured-shoulder-hip\"><\/a>#6) What Should I Do With Shoulder and\/or Hip Pain?<\/h3>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"aligncenter wp-image-3913178\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/06\/shoulder-pain.gif\" alt=\"Sheldon with shoulder pain\" width=\"318\" height=\"218\" \/><\/p>\n<p><strong>Test, test, test. <\/strong><\/p>\n<p>These ball and socket joints can be the most unpredictable when it comes to training options.<\/p>\n<p>Start slow, start light, and back off the second you feel any pain.<\/p>\n<h2><a name=\"next-steps\"><\/a>MOVING FORWARD WITH AN INJURY (Next Steps)<\/h2>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"aligncenter size-large wp-image-3524531\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/06\/runners-635906_1920-713x475-1.jpg\" alt=\"\" width=\"713\" height=\"475\" srcset=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/06\/runners-635906_1920-713x475-1.jpg 713w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/06\/runners-635906_1920-300x200-1.jpg 300w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/06\/runners-635906_1920-768x512-1.jpg 768w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/06\/runners-635906_1920-600x400-1.jpg 600w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/06\/runners-635906_1920.jpg 1920w\" sizes=\"(max-width: 713px) 100vw, 713px\" \/><\/p>\n<p><strong><a href=\"https:\/\/www.nerdfitness.com\/blog\/what-to-do-after-you-injure-yourself\/\" target=\"_blank\" rel=\"noopener\">Injuries are always frustrating when they happen<\/a>.<\/strong><\/p>\n<p>But I don\u2019t know anyone with any significant amount of training time under their belt who hasn\u2019t had to deal with one.<\/p>\n<p><strong>When injured:<\/strong><\/p>\n<ul>\n<li>Seek a medical opinion<a class=\"fn-ref-mark\" href=\"#footnote-4\" id=\"refmark-4\"><sup>[4]<\/sup><\/a><\/li>\n<li>Be smart with your exercise selection<\/li>\n<li>Dial-in your nutrition and sleep<\/li>\n<li>Stay active<\/li>\n<li>Be aware of training opportunities that you would not have considered without the injury<\/li>\n<\/ul>\n<p>If you want any more help along your journey, you know we&#8217;re here for you.<\/p>\n<p><b>Here are three ways that Nerd Fitness can help you level up.<\/b><\/p>\n<p><b>#1) Our <\/b><a href=\"https:\/\/www.nerdfitness.com\/coaching-overview-page\/\" target=\"_blank\" rel=\"noopener\"><b>Online Coaching Program<\/b><\/a><b>: a coaching program for busy people to help them make better food choices, stay accountable, and get healthier, permanently.<\/b><\/p>\n<p><span style=\"font-weight: 400;\">They can build you a custom program so you can grow strong, to hopefully prevent you from getting injured in the first place. Plus, they can do form checks to help make sure you&#8217;re doing all your training correctly.\u00a0<\/span><\/p>\n<p><b>You can schedule a free call with our team so we can get to know you and see if our coaching program is right for you. <\/b><span style=\"font-weight: 400;\">Just click on the image below for more details:<\/span><\/p>\n<p style=\"text-align: center;\"><span style=\"font-weight: 400;\">\t<a target=\"_blank\" href=\"\/coaching-overview-page\" rel=\"noopener\"><br \/>\n\t\t<button class=\"cta-button red\"><br \/>\n\t\t\tOur coaching program changes lives. Learn how!\t\t<\/button><br \/>\n\t<\/a><br \/>\n<\/span><\/p>\n<p><b>#2) If you want a roadmap for getting in shape, check out NF Journey. <\/b><span style=\"font-weight: 400;\">Our fun habit-building app will help you exercise and eat better, all while you build your very own superhero.<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\">Interested?<\/span><\/i><\/p>\n<p><b>Try your free trial right here:<\/b><\/p>\n<p style=\"text-align: center;\"><b><\/p>\n<div class=\"nf-in-post-signup-leadin\"><\/div>\n<div class=\"nf-in-post-signup\" style=\"background: none; border: none;\">\n\t\t\t\t<a target=\"_blank\" href=\"https:\/\/click.nerdfitness.com\/8BxQ\/534d8131\" rel=\"noopener\"><br \/>\n\t\t\t\t\t<img class=\"desktop-show mobile-hide\" style=\"margin-left:auto; margin-right: auto;\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/NF_Journey_GenericAd_Desktop_v3_A.jpg\" \/><br \/>\n\t\t\t\t\t<img class=\"desktop-hide mobile-show\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/NF_Journey_GeneralAd_Mobile_v3_A.jpg\" \/><br \/>\n\t\t\t\t<\/a>\n\t\t\t<\/div>\n<p>\t\t<\/b><\/p>\n<p><b>#3) Join the Rebellion!<\/b><span style=\"font-weight: 400;\"> We need good people like you in our community, the <span style=\"text-decoration: underline;\">Nerd Fitness Rebellion<\/span>.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Sign up in the box below to enlist and get our <\/span><span style=\"font-weight: 400;\">Rebel Starter Kit<\/span><span style=\"font-weight: 400;\">, which includes all of our \u201cwork out at home\u201d guides, our Strength Training 101 eBook, and much more!<\/span><\/p>\n<p style=\"text-align: center;\"><span style=\"font-weight: 400;\"><\/p>\n<div class=\"nf-in-post-signup-leadin\"><\/div>\n<div class=\"nf-in-post-signup one-column split yellow-cta shortcode-form-12 \">\n<div class=\"nf-signup-intro\">\n<div><span style=\"font-weight:700\">Get your Nerd Fitness Starter Kit<\/span><\/div>\n<div class=\"nf-signup-benefit\">\n<ul>\n<li>The 15 mistakes you don\u2019t want to make.<\/li>\n<li>Full guide to the most effective diet and why it works.<\/li>\n<li>Complete and track your first workout today, no gym required.<\/li>\n<\/ul>\n<\/div>\n<\/div>\n<div class=\"nf-signup-form\"><img class=\"asset-image\" src=\"&gt;\" \/><\/p>\n<form accept-charset=\"UTF-8\" action=\"https:\/\/app.convertkit.com\/forms\/3351751\/subscriptions\" data-sv-form=\"3351751\" data-uid=\"7a45ac8ba2\" data-version=\"5\" class=\"infusion-form\" data-options=\"{&quot;settings&quot;:{&quot;after_subscribe&quot;:{&quot;action&quot;:&quot;redirect&quot;,&quot;success_message&quot;:&quot;Success! Now check your email to confirm your 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method=\"POST\" id=\"inf_form_12c97c001a652ac813119a536e4fb4a4\"><input name=\"inf_form_xid\" type=\"hidden\" value=\"12c97c001a652ac813119a536e4fb4a4\" \/><input name=\"inf_form_name\" type=\"hidden\" value=\"Plugin Signup\" \/><input name=\"infusionsoft_version\" type=\"hidden\" value=\"1.68.0.144\" \/><input class=\"infusion-field-input-container\" id=\"inf_field_Email\" name=\"email_address\" type=\"email\" required placeholder=\"Your Email\" \/><input name=\"null\" type=\"hidden\" value=\"null\" \/><input style=\"display:none;\" class=\"infusion-field-input-container\" id=\"inf_custom_SiteSignupURL\" name=\"fields[signup_referring_url]\" type=\"text\" value=\"http:\/\/www.nerdfitness.com\/blog\/feed\/\" \/><input style=\"display:none;\" class=\"infusion-field-input-container\" id=\"inf_custom_SignupPostID\" name=\"fields[signup_post_id]\" type=\"text\" value=\"9390\" \/><input style=\"display:none;\" class=\"infusion-field-input-container\" id=\"inf_custom_FormId\" name=\"fields[signup_form_id]\" type=\"text\" value=\"12\" \/>\t<input name=\"inf_custom_CoachingOriginURL\" type=\"hidden\" value=\"https:\/\/www.nerdfitness.com\/\" \/><br \/>\n\t<input name=\"inf_custom_CoachingOriginLandingPage\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_IPAddress\" type=\"hidden\" value=\"92.247.181.15\" \/><br \/>\n\t<input name=\"inf_custom_CookieLastMedium\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CookieLastCampaign\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CookieLastSource\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CookieLastTerm\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CookieLastContent\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CoachingOptinFormFilledDate\" type=\"hidden\" value=\"2023-06-28 04:53:08\" \/><br \/>\n\t<input name=\"inf_custom_infcustomcoachvariation\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_FacebookBrowserId\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_FacebookClickId\" type=\"hidden\" value=\"\" \/><\/p>\n<div class=\"infusion-submit\">\t<input class=\"opt-in-submit button infusion-recaptcha\" id=\"recaptcha_12c97c001a652ac813119a536e4fb4a4\" type=\"submit\" value=\" Level Up!\" \/><\/div>\n<\/form>\n<\/div>\n<\/div>\n<div class=\"clearme\"><\/div>\n<p><\/span><\/p>\n<p>Alright, I think that about does it for today&#8217;s articles.<\/p>\n<p><strong>Now, I want to hear from you!<\/strong><\/p>\n<p style=\"padding-left: 30px;\"><em>Do you have an injury that is preventing you from training?<\/em><\/p>\n<p style=\"padding-left: 30px;\"><em>Do you have any tips and tricks to keep moving while still recovering?<\/em><\/p>\n<p style=\"padding-left: 30px;\"><em>Did you seek advice from a doctor who gave you good information?<\/em><\/p>\n<p>Let us know in the comments!<\/p>\n<p><strong>-Steve<\/strong><\/p>\n<p><strong>###<\/strong><em><br \/>\n<\/em><\/p>\n<p>All photo sources can be found right here: <a href=\"https:\/\/www.flickr.com\/photos\/gcbb\/3234110205\/\" target=\"_blank\" rel=\"noopener\">January 27, 2009-22.05<\/a>, <a href=\"https:\/\/www.flickr.com\/photos\/fourbrickstall\/48716532018\/\" target=\"_blank\" rel=\"noopener\">Rugby Player<\/a>, \u00a9Rattanachai Singtrangarn\/123RF.COM, <a href=\"https:\/\/www.flickr.com\/photos\/57763385@N03\/15415549016\" target=\"_blank\" rel=\"noopener\">Going to bed<\/a>, <a href=\"https:\/\/www.flickr.com\/photos\/fourbrickstall\/20305050886\/in\/photostream\/\" target=\"_blank\" rel=\"noopener\">Morning run with the Fitbit<\/a><a href=\"https:\/\/www.flickr.com\/photos\/blackzack00\/28576865758\/in\/photostream\/\" target=\"_blank\" rel=\"noopener\">Batman<\/a>, <a href=\"https:\/\/pxhere.com\/ko\/photo\/907233\" target=\"_blank\" rel=\"noopener\">Runners<\/a><\/p>\n<div id=\"footnote-list\" style=\"display:none;\"><span id=\"fn-heading\">Footnotes<\/span> &nbsp;&nbsp;&nbsp;( returns to text)<\/p>\n<ol>\n<li id=\"footnote-1\" class=\"fn-text\">Read, &#8220;Effect of Neuromuscular Warm-up on Injuries in Female Soccer and Basketball Athletes in Urban Public High Schools.&#8221; Souce, <a href=\"https:\/\/jamanetwork.com\/journals\/jamapediatrics\/fullarticle\/1107636\" target=\"_blank\" rel=\"noopener\">JAMA<\/a><a href=\"#refmark-1\"><\/a><\/li>\n<li id=\"footnote-2\" class=\"fn-text\">The <a href=\"https:\/\/www.ncaa.org\/sport-science-institute\/mind-body-and-sport-how-being-injured-affects-mental-health\" target=\"_blank\" rel=\"noopener\">NCAA<\/a> has a good look at this.<a href=\"#refmark-2\"><\/a><\/li>\n<li id=\"footnote-3\" class=\"fn-text\">Read, &#8220;Muscle blood flow and oxygen uptake in recovery from exercise.&#8221; Source, <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/9578376\/\" target=\"_blank\" rel=\"noopener\">PubMed<\/a>.<a href=\"#refmark-3\"><\/a><\/li>\n<li id=\"footnote-4\" class=\"fn-text\">Seriously, go talk to a doctor.<a href=\"#refmark-4\"><\/a><\/li>\n<\/ol>\n<\/div>\n<p>The post <a href=\"https:\/\/www.nerdfitness.com\/blog\/injuries\/\">How to Train if You Have an Injury (7 Steps)<\/a> first appeared on <a href=\"https:\/\/www.nerdfitness.com\">Nerd Fitness<\/a>.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>There\u2019s no gentle way to say this \u2013 training with injuries SUCKS! The most important thing you can do now is to let yourself heal. However, depending on your injury, there might be quite a few ways to stay active while also recovering. We do this all the time in our Online Coaching Program. We\u2019ll [\u2026]<br \/>\nThe post How to Train if You Have an Injury (7 Steps) first appeared on Nerd Fitness.<\/p>\n","protected":false},"author":1,"featured_media":13148,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"wprm-recipe-roundup-name":"","wprm-recipe-roundup-description":""},"categories":[20,1,21,22,19],"tags":[],"_links":{"self":[{"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/posts\/13146"}],"collection":[{"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/comments?post=13146"}],"version-history":[{"count":3,"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/posts\/13146\/revisions"}],"predecessor-version":[{"id":13183,"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/posts\/13146\/revisions\/13183"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/media\/13148"}],"wp:attachment":[{"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/media?parent=13146"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/categories?post=13146"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/tags?post=13146"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}