Being injured is never fun. You’re in pain, you’re inconvenienced and perhaps most annoying of all, you cannot workout like you’re used to.

However, with a little creativity, there are still many ways to get in an effective workout and make progress in other ways.

See it as a challenge for yourself. Getting injured does not have to mean the end of your fitness goals. There’s no need to become a couch potato, throw your diet out the window, and cancel your gym membership.

Take advantage of movements that are pain-free. First and foremost, listen to your doctor. Unless you have strict orders not to perform any physical activity, chances are there are still some body parts that you can work. Hiring a personal trainer would be your safest option when training with an injury. Your personal trainer will advise you on the do’s and don’ts and will provide you with plenty alternatives.

For example, if you have an injured knee, which happens to be quite common, there are still many other lower body exercises that involve little to no knee flexion.

Here are a few exercises you could do with a knee injury:

- Romanian deadlift

- Back extension

- Hip abduction movements

- Cable pull throughs

- All upper body exercises

In essence, all straight leg hip dominant exercises and upper body exercises.

Now might be the chance to determine a new training goal. Perhaps you injured your hip while squatting, which is total bummer. But see it as a challenge to develop parts of your body that you might not have paid the most attention to. Your training program can always be modified. General rule of thumb: If it hurts, don’t do it.

Attitude is everything. Stop feeling sorry for yourself and make the most of what you’ve got. Nobody plans on getting injured, but you can definitely be proactive and do what you can with what you have.

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