Working Out With An Injury.

Q: Jillian, which of your exercise DVDs do you suggest for someone with back problems? I have gained weight since my surgery in June and want to get back on track. Help please! — Lauren Mock, (via Facebook)
A: Lauren, you ask a great question. However, I would be remiss to give you any answer without suggesting you talk with your doctor first. People often ask me how to work around specific injuries. The good news is you absolutely CAN work around any injury and burn plenty of calories. They key is how you do that. Let's go over a course of action to pursue this goal safely:
1. See a physical therapist at least once. This is critical because a trainer is not aware of the details surrounding your injury, nor are they qualified to make decisions on how to rehabilitate it. I worked as an aid under the supervision of physical therapists for many years and even owned my own sports medicine facility and I would never attempt to create a fitness program for an injured individual without consulting a PT first. While I know medical appointments cost money so does furthering your injury. One consultation with a PT will go a long way. Find out what your limitations are (which exercises and activities you should never do). Find out which stretches and exercises are good for rehabbing the injury. Find out which exercises or workouts you can engage in, while healing, that will work around the injury.
2. After you have consulted a PT for guidelines, here are some general rules of thumb to work around an injury:

• If you have an injury in your lower body (knee, ankle, etc.), work your upper body by doing upper body exercises like push ups, rows, presses, flys, shadow boxing etc.
• Conversely if you have an upper body injury (shoulder, elbow, neck, etc.), work the lower body with lunges, squats, step-ups, etc., and try cardio workouts like the recumbent bike and elliptical.
• If you have a back injury, don't do anything that compresses your spine like overhead presses and don't incorporate core rotation moves unless given permission by a doctor or PT.
• If you have bad knees, hips, or back be careful with impact exercises like jumping or running. Instead try swimming, biking, rowing, etc., unless given permission by a doctor or PT.

Ultimately injuries heal. Be patient. Don't do something that will injure you further causing more down time or even possibly permanent damage. Be smart by consulting a professional and patient by working around the injury and at a lower intensity while healing, if need be. This type of attitude will still get you results but protect you in the long run!

 http://www.everydayhealth.com/weight/working-out-with-an-injury.aspx