Introdution
Chapter 1 - Been There, Done That
Chapter 2 - Injuries: Tips for Prevention, Treatment, Recovery
Chapter 3 - Case Studies: Meet My Friends
Chapter 4 - Use this Information
Correspondence Course Assignments
Online Course Descriptions
"How to Order."
Tips for Exercise Modification
Fitness instructors, both personal trainers and those who teach groups, have learned most of the information in this book from other sources. Some may view repetition as unnecessary. However, by my presenting it in this form, with case studies, you may learn new ways to apply the information.
Besides, fundamentals are the basis for mastery. All advanced professionals, instructors, and athletes have mastered the basics and continue to review them with repetition. Remember, repetition is the source of excellence, skill, and retention.
Some fitness instructors have never experienced a severe injury. Unless you have been there, you may not understand the wide variety of emotions an injured exerciser goes through. How do injured exercisers want to be treated? Don't assume they want help doing simple tasks, or even complicated ones. When I was injured and had to wear a sling, it was really embarrassing when someone insisted that they help me put it on. It is so nice to let an injured person know you will help or ask if assistance is needed, but if that individual says "no", then don't help. It is disempowering. The injured person will ask for help if needed.
If an instructor has any injured students, their reactions may vary depending on their fitness levels. Advanced, highly motivated students may not want to slow down. Beginners may totally quit. During the first few days after an injury has happened to one of your students, stay in contact with him or her by phone. Send a card, letting that person know you will help plan alternate activities when activity can begin again.
The injured students/clients an instructor works with will be those who have a physician's permission to resume modified activity. Make sure you get it in writing!
Basically, group instructors can modify for injured students in the same way they modify for new students. If it is an upper body injury, instruct the student to eliminate arm use or do range of motion movements without weights. Seated adaptations of aerobic patterns can work for some students. There are some good videotapes available on the subject of seated aerobics. The inflatable exercise balls or stability balls may be an option for some injured exercisers.
Just as you do for all classes, careful planning and preparation for how you will modify your class for an injured exerciser will help assure a positive experience. Continue to read the many resources available and acquire even more technical and strategic knowledge to help injury recovery.
Personal trainers have the advantage of being able to give total undivided attention to an injured client. The routine can be modified for just that individual.
Cardiovascular exercise is modified mainly by adjusting the intensity. Think of intensity in terms of how much body mass you want to move, how far you want to move it and how fast it should move.
The amount of impact and body support will determine how much body mass is moving. High-impact and a narrow base of support can be modified to low-impact and a wider base of support. Raising and lowering the center of gravity by bending and straightening the knees is a low impact way to move more body mass. Traveling patterns across the floor are more intense than staying in one place. The tempo or speed of movement also affects the intensity.
Always consider low impact or non-impact alternatives when dealing with injuries.
It is fairly simple to modify exercises to continue exercising while an injury is healing or to prevent injury in the first place. The cardinal rule is: Eliminate or modify any exercise that consistently causes discomfort or pain.
This is an exercise formula for modifying both strengthening and stretching exercises. Try this with exercises for each bodypart.
This is a practice session; an experimental session. If any exercise hurts, change it.
Modifications by Bodypart
Spine/Neck
Low Back
Abdominal Exercises - Advanced:
Abdominal Exercises - Modified or Easy:
Shoulder
Knees
The basis for all good teaching is concise verbal instructions and clear accurate visual demonstrations. Analyze the student's form and technique, correcting quickly if needed. If an injured student has a specific recovery or athletic need that is beyond your knowledge, refer him or her to another instructor who can help. When including injured students in a class or personal training session, there is a balance between watching out for them and letting them move enough to stay fit. It feels very "parental."
Your injured students all have personal reasons why they are continuing to exercise during recovery. They also have fears. To keep them motivated and encouraged, listen to them. Let them talk about their feelings about the injury. The mind/body techniques in this book work well for the athlete and recreational exerciser. Your assistance with setting goals for recovery will help them "just do it" without overdoing.
Injured exercisers and athletes must make changes against their wills. This can transform their lives for the positive or negative. An instructor's support and guidance can play a major role in their experience.
As you explore the subject of injury recovery, recognize it as an opportunity for continued growth both personally and professionally. Another aspect of injury is when it is you, the instructor, who is injured. How do you treat yourself when injured? Do you deny and continue to work full force? Or have you learned the lesson I had to learn the hard way and do you give yourself the permission and time to heal? Practicing compassion with yourself will spill over into compassion for others.
I hope this course has given you some insight and added to your knowledge of injury and active people. May you continue moving in good health for the rest of your days.
Aldridge, M. "Injury Prevention - Good Form." Dance Exercise Today, May 1987.
American Council On Exercise. Aerobics Instructor Manual. CA: American Council On Exercise. 1993.
American Council On Exercise. Personal Trainer Manual, The Resource for Fitness Instructors. CA: American Council On Exercise. 1991.
Arnheim, Daniel. Modern Principles of Athletic Training. Times Mirror/Mosby College Publishing. 1989.
Brehm, Barbara A. "The Mind's Eye: Help Visualize Success." Fitness Management, May 1994.
Cook, Marshall J. "Stop Worrying and Start Living." The Toastmaster, November 1995.
Erikson, Lisa. Seated Aerobics: An Innovation in Fitness IDEA 1994 International Convention.
Ikonian, Therese. "Making a Comeback." Womens' Sports & Fitness, September 1993.
Levin, Susanna. "Facing Fear." Women's Sports & Fitness, September 1991.
"Mind/Body Guilt Syndrome." Mind/Body Health Newsletter. Volume V, Number 2, 1996.
Sunderland, Gretchen. "Visualization Scripts." IDEA Today, June 1990.
Introdution
Chapter 1 - Been There, Done That
Chapter 2 - Injuries: Tips for Prevention, Treatment, Recovery
Chapter 3 - Case Studies: Meet My Friends
Chapter 4 - Use this Information
Correspondence Course Assignments
Online Course Descriptions
"How to Order."