Getting injured sucks. Doesn't matter if you are an athlete with asthma like me, or just a person that likes to be active in their life, not being able to move how you want sucks physically, emotionally and mentally. For me, working out isn’t just a hobby—it’s my passion and a way of life. The last thing I want is to be forced to take a break. But when you feel an injury coming on, the question arises: should you keep working out, or is it time to rest? The following are my 8 essential tips that I follow whenever I feel a potential injury of any sort coming on (and if you would prefer to watch a video about this, skip the blog and watch the video above).

Tip #1: Consult a Medical Professional

The first and most important step when you suspect an injury is to consult a medical professional. It’s tempting to just push through the pain, especially when your love for working out is so strong. But this approach can backfire. A medical professional can provide an objective view of your condition and help you understand the risks of continuing to work out.

Personally, I consult my massage therapist, chiropractor, and coaches regularly. These professionals know my body and my fitness routine, so they can provide advice tailored to my needs. Even if you don’t see a medical doctor frequently, it’s essential to talk to someone who can give you a clear picture of what’s going on with your body.

Tip #2: Avoid the Injured Area

If you decide to keep working out, the next step is to avoid the injured area. This may seem obvious, but it can be challenging, especially if the injury is in a central area like your back or legs. For example, in 2019, I tore my pectoral muscle doing burpees—a frustrating and painful experience. But instead of stopping all physical activity, I shifted my focus to what I could still do. My legs were fine, so I spent more time on the bike and running. This approach allowed me to stay active without aggravating the injury.

Currently, I’m dealing with a knee issue. To prevent it from getting worse, I’ve modified my routine: my runs have become walks, and I avoid lower body exercises in yoga sculpt classes. By focusing on my upper body instead, I can continue working out without putting unnecessary strain on my knee.

Tip #3: Treat the Injury

While it’s important to stay active, treating the injury is crucial to your recovery. This means doing more than just avoiding the injured area—you need to actively work on healing it. For me, this involves regular sessions with my massage therapist and chiropractor, as well as doing physical therapy exercises. I tore the patellar tendon in my left knee playing soccer in high school, and instead of getting surgery I performed a strict and daily physical therapy routine to recover.

In addition to professional treatment, I use tools like foam rollers and massage guns to work on the muscles around the injury. The key is to avoid directly working on the injured area itself; instead, focus on the surrounding muscles to keep them loose and flexible. This can help alleviate some of the strain on the injured part and promote healing.

Tip #4: Rest Even if You Don't Want to

Resting is arguably the hardest part for any dedicated athlete, but it’s also one of the most important things you can do to recover. I learned this lesson the hard way after pushing myself too hard last year. I ran multiple ultra-marathons and marathons without getting enough sleep, and it nearly led to injury. Now, I make sure to take at least one full rest day each week, even if I don’t feel like I need it. This gives my body time to recover and prevents minor aches from turning into serious injuries.

Rest doesn’t always mean complete inactivity. It could mean focusing on different parts of your body or doing lighter activities. However, it’s important to listen to your body and recognize when it needs a break. Overloading yourself can lead to burnout and injury, so integrating rest days into your routine is crucial for long-term health and fitness.

Tip #5: Stay Hydrated

Hydration is another critical factor in injury prevention and recovery. Your body needs water to function properly, and this is especially true when you’re dealing with an injury. Staying hydrated helps reduce inflammation and promotes healing.

Tip #6: Avoid Foods and Other Things that Cause Inflammation

It’s also important to avoid foods and drinks that can cause inflammation, like alcohol. By keeping your body well-hydrated, you’re giving it the tools it needs to recover faster. Yes, alcohol and your favorite fried and sugary foods may make you feel better by "eating your feelings," but will also most likely slow down your healing process considerably. So instead of grabbing for that cheese burger, beer, or ice cream cone, keep your diet clean and nutritious and you will heal faster.

Tip #7: Use Ice

Icing the injured area can help bring down inflammation and promote healing. For my current knee issue, I don’t just ice the knee itself; I also ice the muscles around it. This approach helps reduce overall inflammation and improves blood flow to the area, which is essential for recovery.

Tip #8: Explore Gels, Creams, and Supplements

Gels, creams, and supplements can also play a role in managing an injury. I’ve found CBD oil to be particularly helpful for me—I take it orally and also apply it topically to the injured area. Arnica is another favorite of mine for reducing pain and inflammation. However, it’s important to talk to a healthcare professional before using any new supplements or treatments.

BONUS Tip: Get Multiple Medical Opinions

Finally, if you’re unsure about the severity of your injury, getting multiple medical opinions can be invaluable. When I tore my patellar tendon, the first doctor I saw recommended immediate surgery. But after consulting with other professionals, I decided to try physical therapy instead, and it worked—I avoided surgery altogether. The same thing happened when I broke my hand: the first doctor suggested surgery, but after getting more opinions, I opted for a splint and PT, and my hand healed just fine.

DISCLAIMER: THIS INFORMATION IS MY OPINION AND IS NOT INTENDED TO BE A SUBSTITUTE FOR YOUR HEALTHCARE PROVIDER. PLEASE CONSULT A HEALTHCARE PROVIDER FOR GUIDANCE SPECIFIC TO YOUR CASE.