Whether you’re a full-time fitness fanatic, or just a casual gym-goer, you’ll probably have experienced a minor injury at least once in your exercising life. Sometimes we push ourselves too hard without gaining the right level of strength and fitness first, or sometimes poor form results in one area being over-worked. Giving yourself time to heal is essential, but it doesn’t necessarily mean that you have to be out of the game for a few weeks.
If you have a big race or event planned and can’t afford to miss training, or want to keep your fitness up for aesthetic reasons, then hop on the Versaclimber and keep your body moving with some low impact workouts. Here are our tips to help stop your minor injury becoming a major problem.
Assess your situation
When you start training on a Versaclimber, remember to take it slow and steady at first. If you feel any pain or discomfort, either bring down the resistance, go slower or stop altogether. While you may want to keep going, taking time out and giving your body time to rest will be better in the long run – push it further and you may be out of the game for a lot longer.
The Versaclimber’s low-impact capabilities allows you to exercise safely, even if you are suffering from a leg, knee, arm, chest, shoulders or back injury, as long as you do not strain the affected area.
During the recovery process, it can be beneficial to work the injured area in isolation, applying a low weight and working up slowly to rebuild the strength and muscle.
Upper body injuries
If you have a muscle injury around your arms, chest or shoulders, either focus on legs or use passive motions to re-introduce the limbs to the movement. By placing your hands on the Versaclimber’s stationary handrails, you can remove all weight and pressure off of the upper body and take on a ‘legs only’ challenge.
To strengthen the arms and keep the upper body engaged, remove all resistance from the upper grips and simply hold on and let your legs do the work. It is important not to push or pull during this, but allow your arms to move passively instead.
Recovery for the lower body
By controlling the speed and range of motion on the machine, your lower body can be rehabilitated slowly through passive motions while your upper body does the work.
If you have been advised to keep the lower body completely immobilised, then you’ll be happy to hear you can still continue cardio. Place both feet on the base plate and reposition the hand grips so one hand is outstretched fully. Begin climbing with only your arms using a pushing and pulling motion and you’ll soon feel the burn.
Take a seat
For more serious injuries, it is important to slowly rework the muscles back to strength with the advice of a physio or doctor. Using the optional seat on the Versaclimber, start by using no weight, allowing the body to get used to the motions again.
Set the hydraulic speed control and range of motion limiters to accommodate the injury, but if you’re unsure on how to do this, ask a personal trainer or staff member at the gym. Asking for help will ensure that no further injuries are caused by incorrect use of equipment.
Finally, you are the expert of your body, so judge your workout based on your current capabilities and be careful not to push too hard, even if you’re training for an event. If the pain does not go away, stop working out immediately and consult a physio or doctor.