How To Handle Injuries


Injuries are a part of life, whether it is sports related, exercise related, or just an everyday activity. Depending on the type of injury, staying active and doing rehabilitative exercises can play a crucial role in a speedy recovery. If you become injured, you should first uncover the severity of the injury and how it occurred. This will help determine how you handle it.

  • Is it muscular, joint or bone?
  • Contact or non-contact?
  • Can you move or is medical help required?

Assuming it’s nothing serious, a good rule to follow is to R.I.C.E. (Rest Ice Compression Elevation) or see a physician depending on the severity.

Once you start regaining mobility/strength, you can start doing low impact exercises in a controlled manner depending on the type of injury. By increasing the blood flow to the injured area, you will prevent the joints from stiffening up by the buildup of cartilage and help speed up the healing process. When injured, keeping your proteins high will also help recovery time.

Injuries do not mean that you need to stop exercising, it means you’ll probably need to make some modifications.

  • Resistance bands
  • Cross training
  • Corrective exercises
  • Elliptical, treadmills and swimming

These are all low impact options that are helpful in rehabilitation and increasing blood flow to the injured ligaments, tendons and muscles.

Some common sources of injuries:

  • Slipping and Falling
  • Sports related
  • Over use of the muscle
  • Using too heavy of a weight
  • Improper form when exercising
  • Instability of the joint

The best rule of thumb is to be proactive with your body when you feel pain or discomfort, in the foot, ankle, knee, elbow, back, hip, shoulders, neck, etc.; assess the situation to figure out why there is discomfort. Once you isolate the reason, you can use corrective exercises to help prevent potential increased pain, tears in the muscle, fractures and other serious conditions. Remember, train how you play!

In closing, be very mindful with the weights that you are lifting in the gym and never look past the superficial injury for it can turn into much more. We can only control what we can control so we may have to check our ego at the door.



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Bill Witte is a Chicago personal trainer offering a variety of services including personal training, youth training, corrective/post rehabilitation, and bootcamp classes.



Get Fit with Bill Witte:
820 N. Orleans Street #100, Chicago, IL. 60610