Page 60 - Muscle & Fitness (December 2019)

T R A I N R E C O V E R Y By Kevin Gray

SAFE SPACE TAKE IT SLOW

AND MODIFY
When you’re hurt, listen to your body, Once you’re cleared to exer-
cise—and you’ll typically be
modify exercises, and don’t stop moving.
cleared for at least some form
of movement right away—
n the past, an injury meant you either had to endure pain or ease into it.
skip your favorite exercise when something in the body went “For chronic back pain
awry. But that no longer has to be the case. By mixing up your or other issues, know that

workouts and modifying your favorite moves, you can remain you might have to modify
I active as you heal. To learn more, we spoke to Natalie E. Azar, exercises or do new things
M.D., an assistant professor of medicine and rheumatology at altogether,” Azar says. “It’s
NYU Langone Medical Center and a recent guest on the Muscle & hard to stop running or play-
Fitness podcast, M&F Reps. She specializes in joint, bone, and ing tennis if you love it, but
musculoskeletal health, so she knows what it takes to get you keep on looking. There could
back on your feet after an injury. Heed her tips: be a new exercise just around
the corner that you may end
TRY RICE icing or once you begin up really loving, so it’s good to
No, not the food. The tried- moving, you’re probably safe be open-minded rather than
and-true RICE method (rest, to continue training. mourning an activity you can
ice, compression, elevation) no longer do.”
is a good starting point after CONSULT AN EXPERT
sustaining an injury. If you have persistent pain or THINK SYMMETRY
“Injuries and pain thresholds don’t feel any better after a few Azar also recommends
are different from person to days, enlist a professional. A keeping symmetry in mind.
person,” Azar says. If your doctor will check to make sure “If you have a rotator cuff
discomfort goes away after you haven’t torn something problem, working only one
that requires surgery. Azar arm isn’t great, so avoid
says that consulting a physical shoulder work in general,”
therapist or sports medicine Azar says. “You might still be
doctor is a great option. able to do biceps or even chest
exercises with modifications,
STAY ACTIVE but mostly do core, lower

“We know through experience body, and cardio.”
and research that patients
always do better when they HIRE A COACH
remain active,” Azar says. To ensure you’re working out
“You should be physically safely and effectively, Azar
active. It could be walk- recommends enlisting the
ing, biking, swimming.... help of a personal trainer or
It’s about finding what physical therapist.
works for you.” “Another set of professional
eyes on you is invaluable,”
she says. “Discuss your issue
and ask for modifications.
They can guide you in recov-
the go-ahead,
ery and help you work within
your limitations.”
you recover.

CHECK OUT M&F REPS S H U T T E R S T O C K

at muscleandfitness.com/reps.