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Tips for Staying in Shape While Injured

We all get injured at some point, and many workouts will exacerbate things. Here are some ways you can keep yourself healthy when an injury has you sidelined.


A nutritious diet is your best route to injury recovery. Eating right will accelerate your healing time dramatically by providing your blood with the oxygen and nutrients it needs. Avoid foods that have inflammatory effects, including fried or processed foods, hot peppers, eggplant, or tomatoes. Instead favor foods high in omega-3 fatty acids. Garlic, radishes, beets, and fresh ginger reduce inflammation and pain.

The RICE Method

RICE stands for Rest, Ice, Compression, and Elevation. Ice your injury for 15 minutes on and 15 minutes off. It reduces inflammation and blood flow to the injury, providing pain relief. Use a bandage wrap with the ice to compress the injured area and help reduce swelling. Elevation works best when your injury is raised above the heart.

Lighten the Load

You may be able to continue working out with lighter weights and higher reps. Go slower so that the injured area still gets activated without exacerbating the injury.

Warm Up

If you start flexing and using a cold muscle, you are more likely to sustain further injury. By gradually raising temperature and stretching your muscles, you relax and elongate the muscle, making it more resistant to injury. Stretching also improves circulation, helping you to build more muscles in a more efficient workout.

For Sports Training in Toledo, OH

If you have sustained an injury, or just want the benefits of an athletic trainer, come by Athletic Republic in Toledo. We have techniques for working out that will help you recover and stay healthy. Check out our programs and call us at (419) 882-0661 for more information.