Know that an injury or a change in your physical abilities WILL affect PERFORMANCE & GOALS, then change expectations / MINDSET
Re - STRATEGIZE!
Embrace recovery and FUNCTIONALITY!
Acknowledge / Mindset!
Your body's movement occurs across a specific series of multiple actions, summarize as a kinetic chain. You possess 2 very different kinetic chains, upper & lower, that communicate constantly via your core, from which your abdominals and lower back make up a huge portion of that core. If anything in that movement system isn't working properly, your body can still manage proper movement depending on the severity of what is compromised.
If you have an injury preventing your optimal performance, know that your yesterday is no longer your today, so adapt. There is no point in trying to push, it mechanically cannot perform, you'll just do more damage to yourself if you ignore that fact. Just knowing that will help put you in the proper mind frame to take the appropriate steps to rebuild performance.
Many if not all training philosophies can get you to the same overall fitness goal(s) such as improved strength / flexibility / mobility / power. However, depending on your injury, specific goals might be a lot more challenging to attain such as bodybuilding and sports specific training.
Overall fitness goal: Split your body into its individual kinetic chain and train each chain every other day. If the specific injury is on a specific chain, for example a torn right bicep (upper kinetic chain), then adjust intensity on that chain or body part. For your cardiovascular training, use the "healthy chain" as primary, for example if you have a torn hamstring, battle ropes combined with push ups is a way to get your heart racing. Or, if you have a torn shoulder, running may not be optimal, so try incline walks for x amount of time combined with supine core work, add time parameters to influence intensity.
Specific goals: Are a lot more challenging and usually require a ton of time and professional help (fitness professional), nutrition also plays a much bigger role.
Your margin of error is much smaller so sticking to the training or diet regimen is imperative.
You would still train a kinetic chain at a time but the philosophy of "training till failure" is the best one as it allows the muscle in question to perform at its individually best ability.
Your workouts will take a lot more time to complete than usual (1h +)
If your goal is more sports specific, obviously the nature of the injury will matter 100% more but the "train to failure" philosophy will still hold best, however the focus should be on your core muscles, primarily your abdominal, obliques, and lower back. They will create much added stability which is needed during a sport's ballistic & explosive movements requirements which in turn create a safer environment for your compromised kinetic chain to operate.
Recovery / Functionality!
Every compromised movement you make, some other functional thing in your body is paying the price. Ever notice your hip or back starts to hurt after a few days of limping due to your achilles injury? In a compromised system, that's happening all the time and everywhere.
depending of the injury or it duration you should try to aim for a full recovery, if that is not possible then you, unfortunately, will have to manually relax overactive muscles of the chain(s) in question by simply activating their Golgi tendon organ or simply massaging the muscle (or foam rolling!!!!)
Should you need help to get you started on your fitness journey, contact us at alistaireNF@gmail.com and let's make that step towards your fitness journey TOGETHER!