As an exercise physiologist, I often see people who love to stay active. Whether it’s running, lifting weights, doing yoga, or playing sports, exercise is a fantastic way to keep your body healthy and your mind sharp. However, there's one situation where your passion for fitness can backfire: working out when you're injured.
I understand the temptation. Maybe you’ve been training hard for a race, or you’ve set a personal goal that you’re determined to reach. It can be incredibly frustrating to feel like an injury is slowing you down. You might think, "I’ll just push through the pain," or, "It’s just a minor tweak, I can still work out." But here’s the thing: working out when you’re injured can do much more harm than good, and it’s important to know why.
1.
You Risk Worsening the Injury
One of the biggest risks of exercising with an injury is making that injury worse. Your body is telling you that something isn’t right, and if you ignore those signals, you could end up with a more severe injury. What might start as a small muscle strain or a minor joint issue can quickly escalate into something more serious, like a torn ligament or a stress fracture.
For example, let’s say you’ve got a mild ankle sprain. If you continue running on that sprain, the instability in your ankle might lead to a more significant injury, potentially requiring surgery or long-term rehabilitation. What could have been a short period of rest and recovery might turn into months off your feet.
2.
Compensation Leads to New Injuries
When one part of your body is injured, it’s common to unconsciously compensate by overusing another part. This can lead to a domino effect, where one injury leads to another. For instance, if you have a sore knee, you might adjust your gait to take the pressure off that knee. But in doing so, you could strain your hip or your lower back.
I’ve seen many patients come in with one injury, only to discover they’ve developed secondary issues because they didn’t give the primary injury time to heal. Your body works as a connected system, and when one part is out of balance, it can throw everything else off.
3.
Healing Takes Longer
Exercising with an injury doesn’t just risk making the injury worse—it can also slow down your overall healing process. Your body needs time and rest to repair damaged tissues, and continuing to stress an injured area can delay this process. In some cases, it can even lead to chronic pain or long-term damage.
Imagine you’ve pulled a muscle in your shoulder. If you keep pushing through those shoulder workouts, not only are you putting the muscle at risk for a more severe tear, but you’re also prolonging the time it takes to fully recover. What could have been a couple of weeks of rest might turn into months of on-and-off pain and limited mobility.
4.
You Could Lose Progress
It’s ironic, but by trying to avoid losing fitness progress, you could end up losing more. When you work out on an injury, you’re not performing at your best. You might not be able to lift as much weight, run as fast, or move as freely as you usually do. This can lead to poor form, which increases the risk of further injury and reduces the effectiveness of your workouts.
Furthermore, if you do end up worsening your injury, you might be forced into a longer period of inactivity than if you’d simply taken a break when you first got hurt. In the long run, resting and allowing your injury to heal properly will help you get back to your routine more quickly and maintain your progress.
5.
Mental and Emotional Stress
It’s not just your body that suffers when you work out with an injury—your mental and emotional well-being can take a hit, too. Exercising through pain can be incredibly frustrating, leading to stress, anxiety, and even feelings of failure if you can’t perform at your usual level.
Moreover, the fear of making an injury worse or the guilt of taking a break can create a negative mindset around your fitness journey. This stress can make recovery feel even harder, and it’s important to remember that taking care of your mental health is just as crucial as taking care of your physical health.
The Importance of Listening to Your Body
As a exercise physiologist, my advice is always to listen to your body. Pain is a signal that something isn’t right, and it’s crucial to respect that. If you’re injured, it’s not a sign of weakness to take a step back—it’s a smart, strategic move that will help you come back stronger in the long run.
If you’re unsure whether you should continue exercising, or how to modify your routine to accommodate an injury, don’t hesitate to seek professional advice. Exercise physiologists can help you navigate injuries and develop a recovery plan that keeps you active without putting your health at risk.
Remember, fitness is a lifelong journey. Sometimes, the best way to move forward is to take a step back, heal properly, and then return to your routine with renewed energy and strength. Your body will thank you for it.