#21: Working Out While Injured
Should I work out if I'm hurt or in pain? As physical therapists and fitness advocates, we have a unique perspective on this—and the answer might surprise you.
The Worst Thing You Can Do When You’re Hurt: Stop Moving
One of the worst things you can do when you're dealing with an injury is to stop exercising entirely. While it’s common to feel like resting is the safest option, at StrongerLife, we encourage continued activity. Why? Because recovery happens through movement. Exercise is essential not only for healing but for preventing further complications from deconditioning.
Many people we encounter stop working out due to an injury, thinking they’re protecting their bodies, but they often end up doing more harm than good. For example, members who’ve had surgeries—like knee replacements—are sometimes told to avoid certain exercises. As a result, their recovery stalls. Their knee may become stiff, muscles weaker, and overall fitness decline.
Why Exercise Helps You Heal
Exercise promotes blood flow, strengthens muscles, and helps keep the body conditioned—even in areas not directly affected by the injury. We've seen remarkable examples at StrongerLife of individuals who’ve worked around their injuries and emerged stronger.
One member with severe arthritis in both knees came to class using a cane. We modified exercises so they could work out seated, focusing on movements that promoted blood flow and engaged other parts of the body. Within weeks, they were walking without the cane and on their way to a full recovery. Had they stayed home and remained inactive, their condition could have worsened.
The Neurological Connection: Why Pain Gets Worse with Inactivity
Pain is often magnified when the body is inactive. Sedentary behavior tends to increase pain sensitivity because your neurological system isn’t receiving the necessary non-painful stimuli. Exercise helps "reset" the system by providing alternative inputs, which can reduce the intensity of pain. There’s even research showing that exercising the non-injured side of your body can help maintain strength in the injured side. The systemic benefits of exercise are profound, even when it doesn’t directly target the injured area.
Working Around Your Injury
At StrongerLife, our coaches are trained to provide modifications for almost any injury. Whether it’s a knee issue, shoulder pain, or even recovering from surgery, we’ve got an arsenal of exercises to ensure you stay active and continue to progress. From seated exercises to alternative movements, there’s almost always a way to keep moving and healing.
One fascinating study even found that exercising the opposite side of the injured limb helps preserve strength in the injured side, thanks to some interesting neurological effects. This means that even if you have an arm in a cast, working out your other arm and the rest of your body can help your recovery.
The Power of Staying Active
The benefits of continuing to exercise, even when injured, go beyond physical health. Keeping active helps maintain social connections, promotes mental well-being, and gives you a sense of control over your health. The alternative—resting indefinitely—often leads to deconditioning, reduced mobility, and diminished quality of life.
If you’re dealing with an injury or pain and unsure how to proceed, we encourage you to seek advice. Our StrongerLife community is always here to help you modify and adapt, ensuring that you can continue to stay active and engaged. Jump into our Facebook group, Fitness for 55+, to ask questions, get advice, and be part of a community of people just like you who want to live stronger, healthier lives.
Remember: Pain is not a reason to stop exercising—it’s a reason to adapt. With the right modifications, you can continue to thrive, heal, and grow stronger. Stay active, and you'll recover faster than you think!
