The Hidden Benefits of Sports Injuries
I recently tore the labrum in my right shoulder. Total bummer, right? Well, maybe not a total bummer. As Benjamin Franklin said, “Out of adversity comes opportunity.” I tore the labrum in my right hip a few years ago, and I am now stronger and more flexible on that side than I am on the left!
It may sound counterintuitive, but sports injuries can sometimes be blessings in disguise. While no one wants to be sidelined from their favorite activities, an injury can provide an opportunity to focus on neglected aspects of health, fitness, and personal growth.
1. Embracing New Fitness Goals and Training Types
One of the greatest advantages of a sports injury is the chance to explore other forms of exercise you might have been neglecting. If you’re typically focused on one aspect of fitness, such as strength training or cardio, an injury might allow you to rebalance your routine and discover new benefits that help you long beyond the injury.
From Strength Training to Endurance Building: Let’s say you were focused on building muscle but then suffered a shoulder injury like I did. While shoulder exercises might be off-limits, this could be the perfect time to focus on Zone 2 endurance training, which is fantastic for building cardiovascular fitness and supporting metabolic health. An exercise bike or treadmill workout allows you to keep active, improve aerobic capacity, and maintain your progress without putting strain on the injured area. When you come back to your strength training, you will now also have a higher vO2 max and better cardiometabolic health.
From Cardio to Upper Body Strength Training: On the flip side, if you’re a dedicated runner or cyclist with a knee or lower leg injury, shifting your focus to upper body strength training can be a total game-changer. Working on your upper body strength can balance your overall fitness, prevent muscle imbalances, and support joint health, making you a more resilient athlete when you’re ready to return to your preferred activities. Many people find, when pushed into more strength training by an injury, that they actually really enjoy it.
2. A Chance to Improve Functional and Foundational Strength
Sometimes, our enthusiasm for specific goals, like lifting heavier or running faster, can cause us to overlook foundational strength and mobility work. Injuries provide an opportunity to re-evaluate and strengthen the basics.
Strengthen Core and Stabilizers: Injury downtime is perfect for building core strength and focusing on stabilizer muscles that often get overlooked. Improving these areas not only supports the recovery process but also helps prevent future injuries. Exercises like planks, balance work, or resistance band exercises are excellent for developing these essential yet often neglected muscle groups.
Focus on Mobility and Flexibility: Mobility exercises, stretching routines, and joint care are key components of fitness that support both performance and longevity. Spending time on flexibility and mobility can be incredibly beneficial, especially for injured athletes, as it can improve range of motion, support faster recovery, and reduce the risk of re-injury.
Shoulders and Hips: Athletes and active people of all ages need to have flexible and strong shoulders and hips. These joints provide a stable foundation for the other joints of the limb. For example, having very strong and flexible hips reduces the risk of knee and hamstring injuries.
3. Easier Weight Management Through Dietary Adjustments
In general, weight loss occurs from changing what and how much we eat, not from exercising more. For those looking to manage their weight, an injury can provide an unexpected advantage: it’s often easier to plan your nutrition and manage calorie intake when you’re not expending as many calories through exercise.
Reduced Hunger and Calorie Needs: Exercise, especially cardio or longer HIIT workouts, can increase appetite, making calorie restriction more challenging. During a period of reduced activity, it may be easier to follow a calorie-controlled diet, as lower energy expenditure often correlates with reduced hunger. This can create an ideal window for weight loss or recalibrating your diet without the same demands for fuel.
Time to Focus on Nutrient-Dense Foods: Injury recovery places a high demand on nutrients for tissue repair and healing. This is an opportunity to focus on eating whole, nutrient-dense foods that support recovery, like lean proteins, antioxidant-rich fruits and vegetables, and healthy fats. Adjusting your diet to support healing rather than performance may actually improve your relationship with food and encourage more mindful eating habits.
4. Mental and Emotional Resilience
Dealing with an injury can be mentally challenging, but it also provides an opportunity to build resilience, patience, and a balanced mindset toward fitness. Injuries remind us that health and fitness are long-term pursuits, and sometimes, taking a step back can lead to a stronger, more sustainable path forward.
Practicing Patience and Adaptability: Being forced to slow down or adapt to new training limitations helps build patience and flexibility, qualities that benefit you in all areas of life. By embracing the limitations and finding ways to work around them, you develop a resilient mindset that can handle setbacks with grace and determination.
Reevaluating Goals: An injury can serve as a valuable moment to reevaluate your fitness goals. Are you overtraining? Do you have a balanced approach to fitness, or have you been overly focused on one type of training? Taking time to assess these questions can help you come back stronger and with a renewed sense of purpose.
5. Preventing Future Injuries
Ironically, an injury can actually reduce your risk of future injuries. By being forced to focus on different aspects of fitness and address underlying weaknesses, you may end up becoming a more well-rounded and injury-resistant athlete.
Addressing Muscle Imbalances: Many injuries are caused or exacerbated by muscle imbalances. An injury often shines a spotlight on areas that need attention, such as weak stabilizer muscles or a lack of flexibility. Focusing on these can help prevent re-injury and make you a more balanced and adaptable athlete.
Learning Proper Recovery Techniques: Recovery is just as important as training, but many athletes overlook it. An injury provides an opportunity to learn about recovery techniques, including stretching, foam rolling, sauna use, and appropriate rest. Adopting these as regular practices can keep you healthy and improve performance long-term.
Embracing the Silver Lining
Injuries are undoubtedly challenging, but they can also open up a world of opportunity if approached with the right mindset. Whether you use this time to balance your fitness, focus on recovery, or reassess your goals, there are many ways to turn a setback into a powerful comeback. Next time you’re sidelined, remember that this might just be a turning point to a stronger, healthier, and more resilient version of yourself. If you would like help recovering from an injury, or bullet-proofing yourself to reduce future risk, I would love to work with you!