IIf you train regularly, injuries are inevitable. In the short term, rest is the solution. However, if you return too soon, you can end up in a boom-and-bust cycle of resting, recovering, and returning to your sport, only to end up with the same injury again.
If this is the case, try “swap-out” sports that shift the load to another muscle and encourage recovery of the injured area while maintaining your fitness level. The trick is to choose complementary exercises that interchange with each other.
Hit the pool to get toned hips
Hip pain can also lead to back and leg pain. “A very common hip injury is bursitis, or inflammation of the cushions between the muscles. and the hip bones,” explains Chris Antoni, founder of TaylorMade Fitness. “The main symptom is hip pain, which is caused by overuse or repetitive movements that put pressure on the bursa around the joint, such as running, soccer, or even hockey.”
Antoni recommends switching to swimming. Water position hip abduction (standing on one leg and raising the opposite knee forward and out to the side to open the hip joint) is effective. Water aids balance while providing useful resistance.
Runner’s knee? riding a bicycle
Patellar chondromalacia, or “runner’s knee,” is a general term for pain around the patella and in the front of the knee. “It’s not just caused by running, it’s caused by everything from climbing to cycling to squats,” says Olly Weglin, director of Sustain Performance. “Like many injuries, it probably occurs due to a sudden increase in training volume or intensity.”
In other words, you may have worked too hard before training the supporting muscles around your knee joint. Exercises such as lunges, leg presses, and leg raises can help combat future knee problems. The same goes for riding a bicycle. “Cycling has a much lower impact than running, so you don’t need to overstimulate your patella,” says Weglin.
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Brisk walking improves back pain
Blowouts are a common injury, especially as we get older, and pain in the lower back (the part of the back that runs from the bottom of the ribs to the top of the legs) is common, especially for people who spend most of their day at work. behind the desk. “Strain in the lower back is caused by abnormal stretching or tearing of muscle fibers,” Antoni says.
Try walking instead. “Until your lower back injury improves, walking at a brisk pace is ideal.”
Stop neck pain with strength training
“Neck pain related to posture issues, muscle tension, or blocked nerves is common,” says Weglin.
Weak upper back muscles can make the problem worse. “Avoiding hunched over your laptop all day can go a long way toward reducing pain,” says Weglin.
Please don’t run. This puts stress on your trapezius muscle (a large muscle in your upper back and neck). Instead, focus on strength training that increases upper back stability and endurance. At the gym, doing lat pulldowns, pull-ups, and bent-over rows will work your upper back and shoulders, and take some of the tension out of your neck.
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Change racket for rowing
Whether it’s tennis, squash, or padel, all rotator cuff movements can put stress on your shoulders. “The rotator cuff is made up of four muscles and tendons that help move the arm and stabilize the shoulder,” says Wegelin. “Injury to these areas typically occurs due to muscle overuse, overload, or weakness, and can cause pain and limit arm movement.”
Weguelin suggests using a resistance band. Wrap one around a gym machine, tuck your elbows into your sides, and grip the band in front of your body. Move your lower arm to the side of your body at a 90-degree angle, keeping your upper arm and elbow close to your body. Avoid overhead presses or heavy weightlifting while your shoulder is healing.
To work up a sweat, try rowing, which strengthens your upper back, lower back, and arm muscles while helping your shoulders recover. Start slowly. “Rebuilding shoulder strength is an essential part of recovery,” Wegelin says.
