So, it has happened. The unthinkable…the uncontrollable….an injury! Not just any injury though you have broken something. What happens now? Well as easy as it is to rest with tissues and bonbons dreaming about the day you are fully healed, for most fitness minded people this won’t be an option. So how do you use the experience that might not start off so positive into motivation to move further on your fitness journey?
Having this experience just happen to me, I thought it would be key to lay down a few tips to keep you moving. I broke my thumb. Anyone that knows me knows that this was not ideal timing now or ever. But here are some thoughts that are helping me through this moment that could have been a real stumbling block.
Training Around A Broken Thumb:
A broken thumb will mainly present challenges with grip intensive exercises like Rows or Deadlifts and moves that support your body weight like push-ups. You can easily substitute exercises that train similar movement patterns and muscle groups.
Substitutions for the Deadlift: Hip Thrusts, Step ups and back extensions to target glutes and hamstrings with no grip required.
Substitutions for the Row: Grip less hand variations where you are pulling from the elbow or body weight and Band row variations griping with your fingers.
Substitutions for the Push-ups: Machine or cable chest flyes, chest press or planks on your forearms to take your hands completely out of the movement.
Here is a brief list of exercises you can still do with a broken thumb:
Body weight squats
Bulgarian split squats
Forearm side Planks
Any exercise with the other arm
Any grip-free, cardio
Any grip free, lower body exercise
Whether it is a broken thumb or something else whenever you experience an injury it is important
to focus on what you can do rather than what you can’t do.
Sure, it would be easy to stop working out until your thumb heals but then you would lose a lot of muscle mass, strength and conditioning and that sucks even more. It’s all about mind set, try maintaining as much strength as you can revolving around the affected area and focus on improving everything else that you still train without limitations. In life there will always be things that make us adapt the way we handle things. Making a healthy choice to stay active even at these times not only strengthens your body but your mind, spirit, and will power.