People illustrations by Storyset

Yesterday, while jogging, I tried to avoid a car and ended up sticking my leg into a pothole, resulting in an ankle injury. I thought it was a sprain, but its symptoms have been very peculiar. I have decided to give the injury some time to see if it is getting worse before I go to meet an orthopedic surgeon for a second opinion. But for now, I am waiting it out.

While waiting it out, I have decided to inform my readers about my decision. First of all, I am a doctor, so I am making an informed decision to do this. But if the pain lasts longer than 2 weeks, I will seek a surgeon's opinion, and probably have an x-ray of the joint done as I go for the visit.

Before I find out these answers, I will be training at the gym, maybe with an ankle brace. I would like to inform those who read my work so they can make the same or similar informed decisions like the one I have made.

This post is about training with an injury, and it is the type of thing people shy away from. I know because I feel like staying at home while writing this. I have so many excuses, but I will not let them get the best of me.

If you are going to see the results you want, you cannot allow excuses like this to hold you back, unless it is a major injury and you cannot go to the gym and work out isolated muscle groups.

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Meet Your Doctor

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People illustrations by Storyset

Before you go to the gym, as I have said above, seek a doctor's advice. I am a doctor, and I have many fellow GPs I live with, so I spoke with one about my pain. We are considering getting an x-ray done so we can see if there is any fracture among the bones.

The pain I am experiencing waxes and wanes, and I suspect there might be some nerve compression. I am prescribing myself some bed rest while I watch the pain for worsening. I probably should not be carrying weight with it, jogging would be a bad idea, but I can always do other cardio exercises at home that are not so strenuous on the ankle.

I could try skating on a spot, skiing on a spot, or use strength training exercises with a low range of motion to make my heart beat faster during this period as I heal.

Know Your Limits

This is probably not the time to make muscle gains and go harder than you did the last time, as Coach Greg would say. However, the Fitness Director of Men's Health, Ebenezer Samuel, would say that by doing so, you are setting yourself up to win later at this point.

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Strength Training

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Strength training is the best way to stay fit while you recover from your injury. After you've gotten the go-ahead from your doctor, you'll want to focus on other muscle groups other than the injured one. This is called isolated exercises.

If you can't bench press because of an injured arm, you could try dumbbell presses or flys, and add cable extensions so that the injured group has time to rest.

While doing this, still lift as heavy as you can. It will help your muscles stay accustomed to carrying those sorts of weights after your injury has healed. You will thank yourself for it because it is the sort of training that keeps your neurohormonal system in check.

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Would you like to have a conversation about any of this?

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You can send me a message on WhatsApp at +2348134530293, and we can have a conversation, or you can speak with a licensed therapist.

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Conclusion

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When it comes to training with an injury, the first and most crucial step is to seek professional advice from a doctor or orthopedic surgeon. They can provide an accurate diagnosis and recommend the best course of treatment based on the extent of your injury. It is essential to follow their advice and avoid any activities that could worsen your injury.

Once you have the go-ahead from your doctor, it's essential to know your limits and focus on exercises that don't aggravate your injury. Isolated exercises are a great option, as they allow you to work on other muscle groups while giving the injured area time to rest and heal. For example, if you have an injured arm, you could try isolated exercises like dumbbell presses, flys, or cable extensions that target other muscle groups.

Strength training can be an effective way to stay fit while recovering from an injury, but it's crucial to avoid pushing yourself too hard. Going too heavy or too hard can worsen your injury or even lead to new ones. Instead, aim for low-impact exercises with a low range of motion that won't put too much strain on your injured area.

Patience and consistency are key when training with an injury. It's essential to give your body enough time to heal and avoid rushing back into your previous level of fitness too soon. Slowly and gradually building up your strength and endurance will help you recover safely and get back to your previous level of fitness.

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References

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• 3 Rules for Working Out When You Have an Injury
• How to Maintain Fitness While Recovering From an Injury
• Unilateral training