Working out when sick or injured: focus on what you CAN do (which might be more than you realize!)

Lately folks around me have been dealing with injuries, illness, and chronic joint problems, which objectively suck. But I’ve noticed a pattern of all-or-nothing thinking which is really making matters worse. All-or-nothing thinking is summed up by “if I can’t do this perfectly, I won’t do it at all.” It has sidetracked many a fitness journey, as well as hopes, dreams and goals of all kinds. This particular hole is very easy to fall into. It seems completely reasonable to avoid exercise when you’re sick or hurting, and almost no one will judge you for it. And taking a short break is healthy, and often good – regular rest and recovery are important!

 What becomes problematic is a) neglecting the entire body when one part isn’t up to performing at the level you’re used to, or b) taking a short break that kills your momentum and creates or returns you to a habit of sedentariness.

So, I’m here to encourage you to be creative in problem-solving, prioritize movement as part of healthy self-care, and work around injuries and illness when possible, instead of giving up on fitness altogether temporarily or permanently. And this is not to prioritize looking hot or staying a certain weight (though these are ok goals to have if you want to, and within reason), but to acknowledge that inactivity usually decreases mobility and independence as we age and worsens health outcomes of many kinds. And continuously stopping and starting a fitness journey makes everything that much harder.

So - following are some potential workarounds to common problems. As with everything, use what makes sense for you and skip what doesn’t.

Illness: of course you shouldn’t work out at full bore when you’re feeling sick, but that doesn’t always mean you can’t do anything. If you have a fever, definitely lay off activity that will further raise your body temperature like cardio or strength training, but if you feel up to it, you can do some stretches in bed to keep your body feeling as good as it can. If you don’t have a fever but have a cold or similar illness, don’t go to the gym and spread germs, but you should be able to go for a walk, or even a light run if you’re used to running. I’ve noticed that when I have a respiratory illness doing a cardio workout will actually help my airways open up – unstuffing my nose and making my lungs feel better. You can also do some light strength training, with dumbbells or bands if you have any at home, or with body weight if you don’t have anything else. Now of course a day or two, or even three without a workout isn’t the end of the world, but cold symptoms often last for weeks, and there’s no need to completely avoid activity for the entire time.

Injuries or chronic joint problems:

Bad knees, whether from an acute injury or chronic condition, can feel really difficult to work around. But, it can be done.

1) There’s no reason to lay off upper body strength training with bad knees; in fact if needed you can sit for exercises like dumbbell curls, shoulder presses, skull crushers, etc. Most gym machines working the upper body are done in a seated position.

2) If you have a difficult time getting down on the floor to do core or other exercises, try standing core exercises.

3) You can still do strength training for your lower body – you might just have to do some creative workarounds. Try plie squats (knees & toes outward, wide apart) or mini squats instead of regular ones. If you still experience knee pain with those, focus on things like leg lifts, calf raises, and banded side steps to work the surrounding muscles without aggravating the knees.

Back pain is very common, and many people will rest in bed or on the couch in response, But too much rest can actually do more harm than good. Walking, swimming, or riding an upright stationary bike can help improve blood flow to the back and promote healing while also strengthening muscles in the stomach and back. Stretching and strengthening the area will be important to reducing and preventing future pain. And doing some light to moderate strength training with gym machines that stabilize the body for you unlike free weights can take some of the strain off of your back while still allowing you to work on keeping your arms and legs strong.

Shoulder pain is also a common problem, and you may need the help of a doctor or physical therapist to get to the bottom of it. But, it doesn’t prevent working on the lower body and core, or those good old steady state low-impact cardio exercises: swimming, walking, stationary bike, that have excellent cardiovascular, metabolic, and mental health benefits.

Hip pain is frustrating and may keep you from doing a number of things, but seated exercise may be an option, and swimming, water aerobics, or even walking in a pool can help take pressure off of the affected joint.

Other joint pain, arthritis, etc. is frustrating and annoying, but again, doesn’t usually mean you can’t do anything at all. If you’re having a hard time getting motivated to get or remain active, or need help figuring out how to work around your injuries or chronic issues, try talking with a trainer even for a single strategy session to get clarity and plan to move forward. The more you can maintain your activity levels, the more you can preserve the health and function you do still have, and build on it to decrease pain, increase mobility, and be able to continue to do the things you want to do.