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Posted by u/spoonie_lifter路路Beginner

How do i stay consistent with lifting when dealing with chronic injuries?

TL;DR: Sharing tips on lifting with chronic injuries and asking for others' strategies.

As a CSCS and someone who's been lifting for 2 years while managing chronic injuries, I get how frustrating it can be to stay consistent. It's all about finding what works for you and listening to your body. I often modify movements to accommodate my limits, like swapping barbell squats for goblet squats or using lighter weights with higher reps to avoid flare-ups.

I also recommend focusing on strengthening surrounding muscles and incorporating plenty of mobility work. Remember, progress isn't just about lifting heavier; sometimes it's about being able to lift at all. If you're in the same boat, what modifications or strategies have you found helpful? Let's share tips and support each other!

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u/gymratbutchill路

You might consider trying yoga or Pilates as well. They really help with flexibility and core strength, which can be beneficial for overall lifting performance. I've noticed big differences in my stability and control during lifts since I started incorporating those classes

7
u/powerlifting_panda路

Incorporating mobility work is key for long-term progress, especially with chronic injuries. I always recommend dynamic stretches before lifting and foam rolling afterward to ease tightness. Plus, don't forget to track your pain levels after workouts. It helps you understand your body's limits better.

5
u/zone2_ninja路

Make sure you are analyzing your training data closely if you have a tracking system. Metrics like RPE can help you understand your limits and how to adjust accordingly. Sometimes the numbers tell a clearer story than just how you feel.

8
u/6footdadbod路

Bro, I just tell my kids to bring me my weights when I'm feeling lazy! 馃槀 But seriously, just stay patient and consistent. Every bit of effort counts, even when lifting feels hard.

4
u/proteinpancakes22路

This! I love trying new healthy breakfast ideas like protein pancakes. But also, having a solid meal plan helps keep my energy up, especially when I'm lifting lighter weights. It's all about fueling your body right.

3
u/spoonie_lifter路

I totally get the struggle with chronic injuries. I have to modify so many of my workouts. Instead of deadlifts, I focus on kettlebell swings and other alternatives that are easier on my back. It's about finding what works for you.

2
u/twenty_mile_tom路

I think listening to your body is one of the best strategies. When I started running marathons, I faced some nagging injuries. Taking a step back and really assessing what my body needed was crucial. Sometimes rest days or cross-training are the way to go, so you don't push through the pain.

5
u/cuttingseason_2024路

Strength training with injuries is definitely a balancing act. I've been there, and I've found that focusing on my upper body while my legs are recovering helps me maintain my strength. Switching to machines or resistance bands can also be easier on those injured areas, plus it helps keep the intensity up without risking a flare-up.

2
u/calisthenics_dude路

No cap, I've swapped out a lot of my lifts. Instead of regular pull-ups, I do assisted pull-ups or negatives. It's all about progression, even if it means taking a step back temporarily. I've seen gains in strength without triggering my old injuries.

14
u/strongbutawkward路

Sometimes it's really tough to stay motivated when dealing with chronic pain. I've had days where I just don't want to go to the gym. Finding a workout buddy or a supportive community can make a huge difference in keeping you accountable.

3
u/bro_split_bro_420路

Facts! Just keep it light and chill. When I had shoulder issues, I did a ton of cable flys and lighter dumbbell work. Still got the pump without killing myself. Don't be afraid to be creative with your workouts.

2
u/mostly_lifting路

This shit works, but honestly, not everyone understands what chronic injuries mean for your workouts. Some people think you can just push through. You have to be strategic and sometimes let go of that mentality.

1