Maximising Your Recovery

4 Tips for Participating in Group Fitness Classes While Healing from an Injury.
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 4 Tips for Participating in Group Fitness Classes While Healing from an Injury.


Group fitness classes can be a fun and motivating way to stay active and achieve your MOVEment goals. But if you’re dealing with an injury, it can be tough to know how to participate safely without exacerbating your injury. In this post, we’ll share some tips and strategies for safely participating in group fitness classes while you’re recovering from an injury.

1. Communicate with Your Instructor.

The first step in participating in group fitness classes while dealing with an injury is to communicate with your instructor. Let them know about your injury and any limitations or modifications you may need to make. They can help you find alternative exercises that are safe for you to do, and can provide guidance and support throughout the class.

2. Take it Slow

When you’re in the midst of an energetic group fitness class, it’s easy to get caught up in the moment and inadvertently aggravate your injury. This can be incredibly frustrating, especially if you feel like your progress is stalling. It’s important to keep in mind that your injured area isn’t functioning at its best and may not be able to handle the same level of intensity as the rest of your body.

To stay on track with your recovery while still participating in group classes, it’s crucial to be mindful of movements that could potentially make your injury worse. By making necessary adjustments and modifications, you can continue to train effectively and promote optimal recovery.

3. Focus on What You Can Do

To protect your injured joints or muscles, it’s crucial to focus on low-impact exercises. This might mean swapping out high-impact movements for gentler alternatives, such as doing bodyweight squats instead of jump squats, step-ups instead of box jumps, or star jumps instead of burpees.

But even if you need to modify certain exercises, you can still maintain the intensity of your workouts by incorporating modifications that work for your injury. For example, if you have a lower body injury, you can focus on upper body exercises that keep your heart rate up and build strength. On the other hand, if you have an upper body injury, you can modify lower body exercises to still get a challenging workout.

By finding the right modifications, you can stay active and make progress towards your fitness goals while promoting optimal recovery.

4. Incorporate Rehabilitative Exercises

In addition to continuing to participate in group fitness classes, it’s important to incorporate rehabilitative exercises into your routine to strengthen and improve the capacity of the injured area. This part is often overlooked, yet arguably the most important, as it is the key to getting back to exercising without limitations.

An exercise rehab professional can help you plan out a customised rehabilitation program that identifies what you currently can and can’t do and bridges the gap between the two. By taking this approach, you can focus on improving each component necessary to exercise pain-free, such as strength, mobility and modification of technique. 

By making rehabilitative exercises a part of your routine, you’ll be able to achieve optimal recovery and get back to the activities you love.

In conclusion

Injuries don’t have to put a stop to your group fitness routine. With minor adjustments, you can continue to participate in classes and work towards all that movement offers for you.

By communicating with your instructor, taking a slower pace, focusing on low-impact exercises, and incorporating rehabilitative exercises, you can safely participate in group fitness and make progress towards your recovery.

Remember to prioritise your health and safety, and don’t hesitate to ask for modifications or support when needed.

David Adamo


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