What You CAN Do When You Can’t Work Out For A While

Hip replacement, broken foot, quadriceps rupture, pinched nerve....

These are a few of the challenges that our clients have experienced lately--most of them not by choice!

I’m two weeks out from breaking my toe, and this isn’t the first time an injury has forced me to adjust my routine. Nothing makes you want to work out more than not being able to!

What do you do when an injury gets in the way?

For many of us, exercise is more than movement—it’s a stress outlet, a social connection, and a source of creativity.

When injury or illness interrupts your routine, start by accepting that things will be different for a while.

The first thing I thought when I broke my toe was, "Well, looks like I'll have to make some changes for the next 3 weeks."

Three weeks is about the length of time my previous broken toes have taken to return to normal activity......yes, I've broken toes three times now...

Once you've accepted that things are going to be different for a while, think about what you CAN do.

When I developed severe shin splints after the Chicago Marathon—forcing me to stop running for six months—I shifted my focus to strength training and got into the best shape of my life.

When I broke my foot, I discovered a world of exercises that didn't use my injured foot.

The "crossover effect" can keep you strong

The cross-over effect is the term for how training one side of the body results in increased strength on the OPPOSITE SIDE.

Training an uninjured limb can result in an 18-29% gain in strength of the injured side.

Not only can you prevent losing the fitness you worked so hard for, you can continue to progress!

What if you're sick?

Being sick is different from being injured. Your body usually benefits from more rest, but once you start bouncing back, light movement can help you feel better.

When exercise is generally safe:​
✅ Mild symptoms above the neck, like a runny nose, congestion, or sore throat, may allow for light activity like walking or stretching.

✅ If you’re recovering from an illness and starting to regain energy, gentle movement can help improve circulation and mood.

When it's not safe to exercise:

😷 If you have severe symptoms such as a fever, chest pain, shortness of breath, or vomiting.

😷 Symptoms below the neck,such as a cough, body aches, or upset stomach may indicate a more serious infection.

😷 Infectious diseases like the flu or COVID-19 require rest and a gradual return to activity.

Time passes differently when you're sick or injured. You start feeling like you don't remember feeling well or being able to do whatever you wanted to do.

Focus on what you CAN do and think of ways you can use your time differently--maybe take it as an opportunity to do something you wouldn't have otherwise done.

Maybe it’s an opportunity to work on mobility, improve your nutrition, or focus on a skill you wouldn’t have otherwise. The key is adapting, not stopping. Recovery is part of the process.

When you come back, you’ll be ready to move forward—stronger than before!