Exercises to keep muscle mass in place if you are injured
There is not only frustrating for an athlete to stop training because of an injury and to observe the consequences, such as loss of muscle volume. Your primary concern is not to throw away all the training you’ve done to build muscle mass because of an injury and you constantly ask yourself: Could I train while injured? can I train the rest of my body without affecting the damaged area? The answer is yes, of course you can. Practically no sports injury keeps you lying down, therefore, you will be able to continue training by taking the appropriate precautions and always and under all circumstances listening to your body.
How to avoid losing muscle while you are injured
Below we will educate you on some basic exercises to avoid losing muscle volume while we are injured. You will need to apply it according to the context and your particular situation. Be smart and do what works best for you. Remember that these strategies are suggestions, not instructions, and learn to distinguish between stiffness and injury. Do not do anything because it is written here, you must hear your body above all things.
The injuries in the upper part of the body are the least inconvenient for us to continue training the rest of the body, because we have the wood, the lower part and one of the arms completely free.
- Train the other arm. Just because one of your arms is injured doesn’t mean you can’t train the other. Try to do these exercises:
- Rowing on a flat bench with one arm
- Press with dumbbell lying on flat bench
- Press with sitting dumbbell
- Pulldown with one arm (machine)
- Train your back:
- Bulgarian Split Squat
- Hip thrusts (Hip Thrust)
- Incorporating dynamic exercise is also a good way to train your lower body without using too much weight on your back. Some examples are:
- Jump into the drawer
- Fence jumping
- Depth jump
- Squatting with jumping
Exercises for knee, ankle and foot injuries
Injuries to the lower part of the body make it more difficult for us to train the rest of the body, but with various tips and strategies you will be able to continue training and retain as much muscle volume as possible while you are undergoing a period of restoration.
- Training the upper body. This may seem obvious, but most people consider that any injury means stopping training. You can train your upper body with small modifications and a good training pattern. We can train the healthy leg the next way:
- One-legged squats
- One-legged hip lift
- Deceased weight with one leg
- Log training. Since many log exercises involve the lower extremities, finding exercises for this part of the body that do not affect our injury can be complicated, but not impossible. Some examples of valid exercises are:
- “Dead Bug”, an abdominal disturbance.
- Elevation of legs from the ground
- Abdominals until you sit with your legs straight
- We hang from a pull-up bar and raise our legs(s).
Exercises for back, hip and abdominal injuries
The injuries around the log are the hardest to train without their participation, but that doesn’t mean you can’t continue training.
- Training the upper body. When we have injuries to the back or abdomen it is best to start with little intensity in the upper part of the body so as not to overload the injured area. This means performing simple exercises such as bar presses or dumbbells on the floor and rowing on an inclined bench with dumbbells.
- It replaces intensity with volume and density. While it’s unlikely that you’ll be able to lift a lot of weight while recovering from your injury, instead of focusing on it, work at low intensity in short periods of time. Here we have a circuit that combines these principles:
- Deceased Romanian weight with Russian weight
- Press dumbbell on flat bench with one arm
- Rope rowing with one knee on the ground
- Deep squats
Performs a series of five repetitions for each and every one of the exercises. Try not to rest between each exercise.
Remember to ask any questions you may have with your personal trainer or a sports injury specialist at your gym.