From Setback to Setup: Training Smart with an Injury

Greetings!

When I was diagnosed with a complete meniscus tear, my first instinct?
“I guess I have to stop everything.”

But then I realized something powerful:
Movement is medicine — even when you’re injured.

Yes, it hurt. Yes, I had to modify.
But stopping completely? That wasn’t the answer....at least for me!

Here’s exactly how I trained smarter leading up to my surgery and why you might want to consider doing the same (with your doc’s blessing, of course):

1. I Maintained My Fitness (Without Making It Worse)
No regular squats or jumps — but YES to box squats, upper body, core, and low-impact cardio.
I stayed strong and kept my heart healthy, which means a smoother post-op recovery.

2. I Boosted My Circulation
Blood flow = healing.
Gentle walks, cycling, and mobility work helped deliver oxygen and nutrients to my knee without causing more damage.

3. I Protected My Mental Health
Being sidelined sucks.
But staying active (even in a modified way) gave me purpose, routine, and helped me stay mentally in the game.

4. I Prevented Muscle Loss
Muscle atrophy is real when you're injured.
With gentle, targeted movement, I kept both injured and surrounding muscles engaged — huge win for recovery.

5. I Focused on What I Could Do: Core + Flexibility
I doubled down on core and mobility.
This not only supported my knee but helped me build strength and stability that’ll serve me long after recovery.

Every step I took was backed by my doctor and chiropractor. I didn’t wing it — everything was intentional, safe, and aligned with my recovery plan.

So if you’re going through an injury and feeling like it’s game over — I see you. But trust me when I say:

You don’t have to stop. You just have to shift.

I’m heading into surgery in a few weeks and I plan to be stronger, more prepared, and with a mindset built on resilience.

Got questions? I’d love to share what worked, what didn’t, and how you (and your provider!) can build a plan that keeps you moving, healing, and thriving.

See you in the gym soon! 💪
— LeAnn

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