Injury or fatigue can make it seem like exercising is the last thing you should be doing. After all, your body is telling you to slow down, rest, or even stop.
But what if I told you that moving your body, at a reduced intensity, actually helps you recover faster, prevent further issues, and improve your overall well-being? It’s true! When done mindfully, exercising while injured or fatigued can be incredibly beneficial. The key is knowing how to scale it back.
Movement Helps Circulation and Recovery
When you’re injured or exhausted, blood circulation often slows down in the affected area. This can lead to stiffness, swelling, and a prolonged recovery time. Gentle movement helps stimulate blood flow, which can aid in the healing process by delivering oxygen and nutrients to the muscles, joints, and tissues that need it most.
For example, if you’re nursing a muscle strain or joint injury, light activities like walking, cycling, or swimming can provide a boost to circulation without overtaxing your body. Just be sure to avoid any movements that directly aggravate the injury.
Keeping Active Can Prevent Deconditioning
Inactivity during injury or fatigue can lead to deconditioning, where your muscles, cardiovascular system, and overall endurance start to decline. Even if you’re not at 100%, keeping up with low-intensity exercise can help maintain your fitness levels and keep you from losing ground.
This is especially important for people who are used to a regular exercise routine. Taking too much time off can make it harder to return to full capacity later on and could even increase your risk of re-injury. Scaling back doesn’t mean you have to stop altogether – just reduce the intensity and listen to your body.
Exercise Reduces Pain and Inflammation
It may seem counterintuitive, but exercising gently can help alleviate some types of pain, particularly if the injury or fatigue is related to muscle tension or joint stiffness. The motion helps stretch and strengthen muscles, which can release built-up tension and even reduce inflammation over time.
For example, stretching or performing yoga poses with proper alignment can release tight muscles and alleviate discomfort. For those dealing with fatigue or low energy, simple bodyweight exercises or mobility drills can increase the release of endorphins, your body’s natural painkillers, helping you feel better overall.
Mental Health Benefits
Exercise isn’t just for the body, it’s also great for the mind. When you’re injured or feeling run down, your mental health can take a hit. You might feel frustrated, anxious, or even depressed. Movement, even in small doses, can help combat these feelings by releasing mood-boosting hormones like endorphins and serotonin. Exercise can provide a sense of control. Being able to move your body, even in a limited way, can be empowering when you’re dealing with setbacks. A little movement can go a long way in maintaining your motivation and mental clarity, preventing the negative mindset that often accompanies illness, injury, or fatigue.
By scaling back, rather than stopping altogether, we give our bodies the best environment to heal and recover from injury and fatigue.
Next week, we will look at how best to scale back your workouts to get you back to peak performance as quickly as possible!