How to train when you’re injured.

So a week ago my shoulder was killing me – I had pins and needles in my arm, I couldn’t feel my finger tips and moving my shoulder was agony.

After 5 hours in A & E and a lot of pain killers I was diagnosed with tendonitis in my shoulder. Tendonitis is where a muscle swells up and becomes extremely painful –> for me, it’s also affected my nerves in my neck and upper shoulder.


I was advised that it will take between 4 – 6 weeks to feel better and obviously I cannot take that much time off the gym –> I absolutely adore the gym and I feel so much better for going. Which means I’m going to have to re-think my plan –> there are lots of exercises that I’m going to have to cut out while I let my shoulder recover.

I don’t want all my upper body strength to go so instead of cutting out all my upper body workouts, I’m going to lower the weight and reduce the time –> instead of doing a full back and biceps workout, I’ll spend 10 minutes working on it. As my shoulder gets better, I’ll start increasing the time I spend until I’m back to normal 🙂

On the positive side, this means I’ve got more time to focus on cardio, abs and legs –> my three favourite exercises and I’m super excited for this!

Cardio is now going to be included in every workout and I’m also going to be including more HIIT workouts –> my main focus now is going to be to lose fat, hopefully keeping some of the muscle I’ve built!

Although this is a bit of a set back I am determined to make the most of it and see the positive in it.

My advice if you’re injured is to only adapt your workouts if you feel you’re able to –> if your injury means you need to rest, then rest. Your body needs to recover and pushing it every single day in the gym is not going to help the recovery process. I took a week off to help kick start my recovery and I know that there will be days where I won’t make it to the gym and that’s ok –> health comes before anything else!

Has anyone else had tendonitis before? Any recovery tips please?

L x


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