Today, I am coming to you from San Diego with an article from Kyla Gagnon.
Last time I was here in May, I ran into Kyla at a fitness mastermind meeting.
Kyla is a fellow Canadian and does a lot of bodyweight training. Here is her take on how bodyweight exercises can help you with your injury.
Here is the simple fact. Injuries suck.
If you’ve injured yourself, you might immediately feel a great deal of frustration and anger set in as you know that this may mean time away from your training.
Nothing is more devastating to someone who is serious about their results than finding themselves injured and unable to keep at it.
Hi, I’m Kyla Gagnon, a certified personal trainer, nutrition expert and Professional Bikini Model. Make no mistake about it, just like you, I have had some injuries which have set me back.
What’s even worse is often, the most serious injuries and pain which occur are ones that could have easily been prevented.
Getting injured in the most ridiculous way like, how about popping out a rib reaching up for a towel, or your back when you are simply brushing your teeth, can leave you frustrated, but not only that, you will be frustrated and suffering with rib pain and back pain.
Please, how does this even happen?
You end up thinking if you had only just been more aware of yourself while going about your exercises or daily living you could have avoided the injury altogether.
But, before you hang up your gym shoes and take a week or two off to allow the healing process to get underway, you may want to consider the possibility of utilizing bodyweight exercises to help not only maintain your fitness while you are taking time away from heavy lifting, but to also strengthen some of the muscles and ligaments surrounding that injury.
Or perhaps you suffer from a chronic ailment such as a herniated disc or other back pain and you have decided to move to body weight training as your primary source of fitness and lean muscle development.
Let’s have a quick look at a few of the key points that you should remember when thinking about using bodyweight exercises to combat an injury.
How Bodyweight Exercises Can Help Your Injuries
Let’s talk about why bodyweight exercises can help when you’re dealing with an injury, or you have rehabbed and want to avoid an injury.
Often it’s the sheer stress load of such heavy weight that is further aggravating the injury, making it that much harder to heal yourself and recover.
If you keep pushing you will just be breaking down the injured tissues further and continuing the inflammation and aggravating the injury.
But, with body weight training such as the BodyRipped Totality system you’ll only have to support your own body weight, which is more than sufficient to maintain muscular strength while the healing process gets underway. Bodyweight training won’t put as much total strain on the body and blood will continue to circulate through the injured area.
In addition to this, bodyweight exercises will typically require balance and agility as you perform them, especially as you advance from the beginning momentum phase through to the advanced perform phase of the Totality system. It will help to build up the muscle fibres deep within the muscle tissues as well as the ligaments and tendons.
This in turn makes you stronger, and even if you have recovered from the injury and get back to your usual training again, you’re less likely to find yourself injured once again.
Which Bodyweight Exercises To Perform?
Bodyweight exercises can help assist you through an injury such as back pain, and more importantly your rehab and future training regime, but which bodyweight exercises should you perform?
First you need to assess the nature of your rehab, for back pain as an example and future training plan and goals. In some cases, an injury will be just to a small muscle group and be more of a nagging pain than anything else. In this case, it’s not going to be all that limiting and you’ll have the freedom to move through your desired program. Even when injured, you might be surprised to learn, it is possible to perform at a high level while protecting the injured area. Maintaining mobility, with the guidance of a practitioner, is critical for your rehab and future fitness.
One of the most challenging injured areas is your back especially if you are suffering from chronic back pain. When you are recovering and trying to fix your back pain, maintaining your mobility will be integral to speeding up your recovery. Integrating bodyweight training is one of the solutions for recovering from a back injury.
If the injury is more severe and does lead you to experience sheer pain, you may need to avoid exercises that call those muscle groups into action. In these instances, any stress may be too much for the muscle group, so then you’ll need to focus on bodyweight exercises that challenge other areas of the body instead, allowing that injured area to get straight rest.
8 Good bodyweight exercises that you’ll want to consider including:
- air squats
- split squats
- single leg squats
- sumo squats
- pull-ups (wide grip, narrow grip, reverse grip), push-ups (regular, decline, inline, triangle)
- along with dips
If you aren’t injured in the lower body, you can also consider including some plyometric exercises into your workout, which are especially great for maintaining strength and will also help to enhance your power capabilities as well.
These would include movements such as jump squats, jump lunges or box jumps.
Depending on the nature of the injury, burpees and mountain climbers may be included as well, which will further give you some aerobic benefits to the workout session as well.
Just keep in mind that plyometric exercise are more taxing to the body, so these are typically going to be best saved for when the injury is only impacting the upper body area.
Injury is one of the primary reasons people fail to stay fit. Often times because they go back to their old habits and re-injure themselves and sometimes it is even worse than the first occurrence.
It can be avoided by using a bodyweight training system such as BodyRipped Totality A2X as your foundation.
Important Points To Remember
However, whether you are rehabbing or you have made the choice to change to a bodyweight workout regime perhaps due to some chronic injury, know this… bodyweight training is a powerful way to go.
If you experience pain at any point throughout the session, stop immediately and back off to rest. Please listen to your body.
So there you have some key points to remember if you do find yourself injured and the thought of taking time away from your training is making you shudder, you have a powerful solution available to you. This is a great time to transition to one of the most effective methods of training supported by science.
If it’s asking you to rest, do so, otherwise you may be dealing with this injury for a lot longer than you intended. If you can train through it, then start your new fit and health body using bodyweight exercises.
Kyla is the creator of BodyRipped Totality A2X system. If you would like more details on her program, you can check it out here.