Firstly, prevention is better than cure. High mileage runners should seriously consider running on grass or woodlands to reduce the impact for at least part of their training. In addition cross training not only helps to alleviate boredom but helps to balance opposing sets of muscle groups such as the quadriceps and hamstrings.
However here are some useful ideas for training whilst carrying an injury such as a sprained ankle, shin splints or tennis elbow.
Isolate Muscle Groups by Using a Multi Gym
Multi Gyms provide so many stations to work on specific muscles that there is usually the opportunity to train a number of non injured muscle groups. Nonetheless if the injury is chronic it would not be wise to lift massive weights on one healthy arm over a sustained period of time leaving a strength imbalance in the limbs which could lead to further injury in the future.
Swimming
Swimming is a great exercise particularly if an individual is almost fully recovered but does not want to load unnecessary weight on themselves whilst training. While a runner or cyclist would not be able to maintain the same degree of leg strength as they would usually derive from their respective disciplines they could certainly undertake an effective cardio vascular workout. Furthermore swimming works all the major muscle groups though it is not as effective as Multi Gym training for isolating muscle groups.
Cycling
If a runner or someone participating in invasion games such as soccer, basketball or hockey has an ankle that is almost recovered then cycling on the flat is a productive exercise where minimal pressure is exerted on the affected area. Cycling can enable a runner to achieve a worthwhile cardio vascular workout without unnecessary strain on the injury.
Resistance Exercises
Resistance cords, bands or springs can be used so that an athlete does not exert their full effort but is able to make the muscle work through the desired range of movement. In addition there is no risk of dropping heavy weighs and little further risk of compounding the original injury problem.
Stretching
Of the three types of stretching ballistic stretching through swinging movements would probably not be of benefit as there is a high risk of injuring the area concerned. Passive stretching whereby someone performs stretches independently is certainly useful as it is likely the injured sports person will have more time to devote to stretching anyway. Active stretching, when a partner assists to gain flexibility in a stretch is probably the most productive form as the stretch is performed in a controlled movement.
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