0434 439 577 4/90 Northlink Place, Virginia

Exercising Around Injury

Lifting, injuries and perception

If you are taking part in any kind of sport the chances are at some point in time you will have to deal with an injury, and injuries suck.

For the most part a large amount of injuries can be prevented, by working on maintaining appropriate levels of mobility and ensuring correct and efficient movement during lifts, but most importantly listening to your body and not ignoring constant reoccurring niggles and twinges. But, what happens when they do happen? How do we, as athletes manage our mindset to make sure that we don’t spiral out of control at not being able to train how we want to or how we are used too.

For most people lifting weights is an outlet from life, push mental barriers and throw around some heavy shit. Humans hate change at the best of times let alone if you are training for something, but that’s the best part about people, if we let go and don’t try so hard to control everything we are surprisingly adaptable.

So, how can we work through injuries without losing the plot?

  1. Keep training!

Although we are adaptable we are also creatures of habit, DO SOMETHING! Even if you don’t like it, there are plenty of things you do in life, now is not the time to be precious and not do something because you find it boring. Push your mental barriers in a different way, change your thoughts and perceptions of what you find boring, push through and give yourself a pat on the back when you get it done. Whether it is swimming, riding a bike or rehab training show up and get it done.


  1. Be mindful over your food!

It is so easy when we go from 100-0 from an injury to keep eating how we were before when we were training or even eat more because we are eating our feelings. This is a slippery slope my friend, if you have a meal plan, stick to it, if you track stick to it. Work on being more aware of the nasty little gremlin thoughts that will start popping up telling you to buy copious amounts of icecream and pizza because you ‘deserve it’.  This is the worst vicious cycle you can get into as someone who is injured or sick, now is the most important time to take care of yourself as your body needs you and it needs good nutrients to heal. If you find you are struggling with this, please make sure you reach out and ask for help.


  1. Focus on the positives!

So you can’t train for a few weeks, but can you walk? How big is your problem really in the grand scheme of things? Practice being grateful and thankful for little everyday things, be acutely aware of your thoughts and perception of your situation as your perception of things and situations will either make you succeed or fail and you can consciously change this. I am so grateful that I can still walk because there are probably 10 people out there right now who have just lost that ability. I am so grateful that I can still do seated bicep curls even if it is the only thing you can do own it.


  1. Find professionals you trust, listen to them and do what they say!

Being a coach and having clients who are currently working with various allied health professionals, one of the most frustrating things for them and me is when clients don’t do the exercises or stretches they are prescribed then complain they are not getting better! Please don’t be an askhole, if you want to get better do your shit no matter how boring or tedious you think it is. Change your thoughts and perception up, talk to yourself about how exciting it is and awesome it is to be doing it, pretty soon you will find it won’t be boring.


  1. Learn from your experience

Learn as much as you can about what is going on, ask questions, learn more about the anatomy, understand why you are being given the exercises you are. The more you learn the more you know and the better you get at knowing your own body and being able to keep on top of these issues in the future.


Alicia Fistonich of Move The Weight is a Strength and Conditioning coach based out of Valhalla Strength in Brisbane. She offers strength coaching, technique coaching, pre and post natal training, nutrition coaching and online training and nutrition coaching.

Contact Alicia by email alicia@movetheweight.com or follow her on her social media.

Leave a Reply