Aug 3, 2024

 by Dree McNear

Maintaining Exercise During Injury: The Key to Recovery and Prevention

Injury is always a risk for athletes, but it’s occurrence doesn’t mean you should halt all physical activity. In fact, maintaining a tailored exercise routine during recovery is important for promoting healing and preventing further injuries. At Deathproof CrossFit, we prioritize safe and effective training, even for those recovering from injuries. Our Head Coach, Jase Robinson, works closely with medical professionals, physical therapists, and athletic trainers to ensure our members can stay active without aggravating their injuries.

“My [insert body part, muscle, or joint] is hurting. Should I lay around until I feel better?”

Scientific Insight: A study published in Current Nutrition & Food Science highlights the role of exercise in managing inflammation and promoting tissue repair. Regular physical activity can stimulate blood flow, delivering essential nutrients to the injured area, which aids in recovery. Exercise induces anti-inflammatory effects by modulating the production of cytokines and other inflammatory mediators, ultimately reducing pain and promoting tissue regeneration (Cipryan et al., 2017). Additionally, exercise helps maintain muscle mass and joint flexibility, preventing the detrimental effects of immobilization and disuse.

Simply stated: Exercise helps your body heal faster by increasing blood flow and providing the nutrients needed for repair.

The answer is “NO”! Instead, tailor your exercise to maintain fitness during recovery. 

Scientific Insight: The National Institutes of Health provides guidelines on modifying exercise routines to accommodate various injuries. These modifications include reducing intensity, avoiding movements that cause pain (inability to achieve correct positioning), and focusing on low-impact exercises. Exercise selection should be based on the type and severity of the injury, ensuring that the injured area is protected while still engaging in beneficial physical activity. Low-impact exercises, such as swimming and cycling, can provide cardiovascular benefits without placing excessive stress on the injured area (Pedersen & Saltin, 2015).

Simply stated: Adjust your workouts to avoid pain and stress on the injury while still staying active.

Injury Prevention: The Role of Stretching

Preventing injuries is just as important as managing them. One of the best ways to prevent injuries is through proper stretching and warm-up techniques.

Dynamic Stretching and Full Range of Motion

Scientific Insight: Dynamic stretching and movements that achieve a full range of motion are essential for warming up muscles effectively. According to a study published in the Journal of Clinical Medicine Research, dynamic stretching can significantly improve flexibility, performance, and reduce the risk of injury. Dynamic stretching involves moving parts of your body and gradually increasing reach, speed of movement, or both. It enhances muscle temperature and elasticity, and prepares the neuromuscular system for the demands of the workout (Behm & Chaouachi, 2011).

Simply stated: Move your muscles through their full range of motion to warm them up and reduce the risk of injury.

The Pitfalls of Static Stretching on Cold Muscles

Scientific Insight: Static stretching on cold muscles can lead to increased stiffness and a higher risk of injury. The study emphasizes that static stretching should be performed post-exercise when muscles are warm. Cold muscles lack the elasticity needed for safe stretching, which can result in muscle damage and increased muscle soreness. Post-exercise static stretching, however, helps to enhance flexibility and range of motion by taking advantage of the increased blood flow and muscle temperature (Behm & Chaouachi, 2011).

Simply stated: Stretching cold muscles can cause injuries; save static stretches for after your workout.

The Difference at Deathproof CrossFit

While some gyms may incorporate "fun" warm-ups, such as “handball” or “pizza delivery” games, these aren't always the most effective or appropriate for the following workout. While enjoyable, these warm-ups might not prepare the body adequately for heavy lifting or high-intensity training.

At Deathproof CrossFit, we design our warm-ups with intention and expertise. The Head Coach designs warm-ups that are directly related to the main workout, ensuring that your body is prepared for the specific demands of the session. Our commitment to safety and performance is the top priority, and it starts with the warm-up. 

Practical Applications at Deathproof CrossFit

At Deathproof CrossFit, we integrate these scientific principles into our training programs. Our dynamic warm-ups are designed to prepare your body for intense workouts, while our injury-specific modifications allow you to continue training safely. Our experienced trainers, in collaboration with medical professionals and collegiate athletic trainers create personalized workout plans that promote healing and prevent further injuries.

Scientific Insight: Research demonstrates that maintaining moderate physical activity during injury recovery helps in regaining strength and mobility faster. Engaging in regular, low-impact exercise supports the body's natural healing processes, maintains cardiovascular health, and prevents secondary complications associated with inactivity (Cipryan et al., 2017; Pedersen & Saltin, 2015).

Simply stated: Keep moving to heal quicker and get back to your routine sooner.

Conclusion: Recovering from injury, in most cases, should involve physical activity. 

Choosing to stay active during injury recovery isn't just about maintaining fitness—it's about taking control of your health and ensuring long-term well-being. With the right approach, you can overcome injuries and come back stronger. At Deathproof CrossFit, our science-backed methods and expert guidance will support you every step of the way.

References:

1. Cipryan, L., Gajda, R., & Witkowski, Z. (2017). Chronic Nutritional and Physical Activity Interventions in Managing Inflammation and Promoting Tissue Repair. Current Nutrition & Food Science. Retrieved from IngentaConnect.
2. Pedersen, B. K., & Saltin, B. (2015). Exercise as Medicine: The Use of Exercise as a Complementary Therapy. National Institutes of Health. Retrieved from NIH.
3. Behm, D. G., & Chaouachi, A. (2011). A review of the acute effects of static and dynamic stretching on performance. European Journal of Applied Physiology, 111(11), 2633-2651. Retrieved from PMC.