Training with an Injury – Take Advantage of This Time (with Video)


Training in my boot - this is me spotting (now) NHL New York Islander Scott Mayfield with a suspended TRX Row.

Training in my boot – this is me spotting (now) NHL New York Islander Scott Mayfield with a suspended TRX Row.

“Do not let what you cannot do interfere with what you can do.” – John Wooden, Basketball Hall of Famer.

Great advice from a legendary coach for training when injured – “Do not let what you cannot do interfere with what you can do.” – John Wooden, Basketball Hall of Famer.

I find too many people hurt their shoulder and shut down their entire routine when their legs are perfectly healthy. I coached someone today with a pretty ugly rotator tear, but while she arrived with her spirits down feeling like she can’t get a great workout in, we went ahead and hit the following:

  • squatting floor touches
  • kettlebell dead lifts with light to moderate weight
  • walking agility (heels, toes, side shuffle, grapevine, high knee march)
  • reverse lunges
  • single arm cable rows standing on 2 feet and on 1 foot with her unaffected arm
  • forward lunges
  • single arm lying dumbbell presses (research shows strength training the healthy arm can have strength improving benefits on the injured arm)
  • side lunges & 12″ box step cross over step backs

Needless to say, she was sweating, her entire body (and spirit) felt better and she felt her legs for 2 days after the workout.

Personally a few years ago, my upper body strength soared through the roof after my foot surgeries because with one tire down, I was forced to focus on my upper body training. See the video below. I took this time to double up my upper body routine, increase the stretching I was doing with my arms and back, and when my foot healed up, I was way ahead of the game with my strength so I could then go back and work on my lower body and conditioning to start playing ball again.

Don’t use injury as an excuse! You can always train something.

Strength Training in my Boot:

Here is a video we did after my first foot surgery in 2010 when I focused on my push-pull strength ratio. I was attempting to match my bench press strength with my pull up strength. You can watch the video to see how I did this.

Injured? Please let me know if you feel like you can’t do much because of an ache or pain and I will shoot a video showing you ways to alleviate some of your pain and work around the injury to ensure you continue with great workouts!

Until next time …

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