9 Tips on How to Better Deal with Gym-Related Injuries

October 29, 2018

In a previous article, we talked about how you can stay healthy at the gym. While the gym is a great place for exercising and improving your body as a whole, it is also possible to get injured while working out, especially when you push yourself too hard. Not dealing with small injuries properly could also lead to bigger, more severe pain.

Ideally, you want to avoid pushing yourself too hard and getting injured. If you are injured while working out at the gym, knowing how to deal with the injury also helps speed up your recovery. These top nine tips we are about to discuss in this article will help you deal with gym-related injuries better. Let’s take a closer look at them, shall we?

Adjust Your Workout Regime

One of the first things you want to do when you are injured is to adjust your workout regime. Forget about pushing yourself even harder; pushing too hard is the reason why you were injured in the first place. When the injury is quite severe, you may even need to stop working out until it fully heals.

If you are not sure about what to do – whether you can continue exercising at a lower intensity or not – see a physical trainer or a physician about your injury. An expert will tell you if exercising is something you can still do with the injury in mind.

Understand the Injury

Seeing a physician is also recommended because you can also understand your injury better. I know how tempting it is to take the injury lightly and expect it to go away after a few nights, but you can never be too careful when it comes to gym-related injuries.

Something as simple as a sprained ankle can turn into a serious problem when not handled properly. The stress that comes with suffering from pain due to the injury can be as debilitating as the injury itself. The more you understand the injury, the better you can treat it, and the sooner you can return to your workout regime.


Any professional athlete will tell you that managing the stress that comes with getting injured and feeling pain is just as important as treating the injury itself. When you are relaxed and calm, your body can heal more effectively.

You don’t have to turn to prescription medications to deal with pain. Sometimes, all you need to do is breathe. You can also use alternative treatments for pain such as CBD oil to help ease the pain and the anxiety that comes with it. Discover more info about how you can use CBD oil as a solution.

More Endorphins

Endorphins are the natural painkiller produced by our body. They are released whenever you are stressed or in pain and their primary function is to help ease that pain. You can trick your body into releasing more endorphins so that you can deal with the injury and pain better.

Eating chocolate is a great way to trigger the release of more endorphins. You can also turn to spicy food and hot peppers if you love the spice. Another way to boost the production of endorphins is by adding a few drops of lavender oil to your pillows; this too is an alternative treatment to consider.

Treat Specific Injuries

Once you are in a good state for recovery, it is time to target the specific injuries you are suffering from. Different injuries require different treatments. Lower back pain, for instance, is best treated by completely resting the body for 5-7 days; this is the time needed for muscles to recover.

Shoulder strain is trickier to deal with. You want to avoid putting too much pressure onto the injured shoulder, at least until the pain goes away. You also want to stretch more and allow the muscles to recover by getting enough rest at night.

Get Some Rest

Speaking of getting enough rest a night, it is important to remember that nothing can replace a good night’s sleep; not even a good nap. Sleeping at night gives your body the rest it needs to recover. Cells regenerate faster in the evening and your body can heal better when you are in a deep sleep.

If you suffer from sleeping difficulties, lavender essential oil is once again useful. Put a few drops into a diffuser or apply the lavender oil directly to the soles of your feet. You’ll be asleep in no time and you will wake up in the morning feeling completely refreshed.

Avoid the Drinks

When you are injured, there are some food items and drinks you want to avoid temporarily. Alcohol is one of those drinks. You want to limit your alcohol intake so that your body can fully heal. Alcohol is also a common cause of sleeping difficulties, which is why you want to avoid it as best as you can.

While we’re talking about drinks, it is also a good idea to avoid beverages that contain a lot of sugar when you are recovering from an injury. Stick with water as the healthiest choice. Drink a couple of cups of green tea if you want to boost your antioxidants intake.

Learn to Observe Your Pain

The pain that comes from your injuries may come and go, but it is often very distracting, even when the injury itself isn’t severe. This is because the mind responds to pain differently. That said, pain is a symptom that you need to track when you are recovering from an injury.

Learn to note when pain comes and goes. Dig deeper and observe how the pain materializes, what affects its intensity, and the things you do that help eliminate that pain. The more you understand the pain, the better you can adjust your body and lifestyle.


Last but not least, don’t forget to have fun. Yes, an injury is distracting and painful, but getting worked out about it all the time doesn’t help the recovery process at all. You need to be in a good mood and remain productive, so the body can do its job and recover quickly.

Keep these nine tips in mind and dealing with gym-related injuries will be a breeze. The sooner you can recover, the sooner you can return to the gym for more exercises.  

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