Workout Plans for Common Injuries

Injuries are opportunities in disguise. Whether from overuse or an accident, an inability to use part of your body can help you assess your overall physiology and get you out of a fitness rut. "Most people avoid exercising their weakest parts in the gym," says David Reavy, owner of React Physical Therapy in Chicago. "This is a chance to focus on those areas and strengthen them." rose gold necklace With the help of Reavy and Chris Phillips, owner of Compete Sports Performance and Rehab in Lake Forest, California, we offer guidance for staying in shape or getting even more fit while healing from the most common injuries.

Injury: Broken Arm

There are a lot of ways to break an arm, and what you can do at the gym afterwards often depends on the location of the break. "The most common break I see is closer to your hand, and with that kind of break there are lots of options to staying strong," says Van Valkenburgh. "They make specialty bars called safety squat bars, which let you do weighted squats without putting your hand, wrist, or elbow in a compromised position." Another good way to keep your chest and back strong are isometric holds like the YTW. Lie on your stomach on the floor, lift your chest up, and make a Y with your arms (they're straight out in front of you), then a T (arms go out to the side), then a W (bend elbows). Also check if your gym has a cable machine with a cuff made to go around ankles. Van Valkenburgh recommends wrapping the cuff around your bicep so you can do moves like the chest fly without having to hold anything in your hand.