[{"data":1,"prerenderedAt":649},["ShallowReactive",2],{"site-content-en":3,"blog-post-\u002Fblog\u002Fhow-to-exercise-with-an-injury":56},{"id":4,"author":5,"brand":9,"contact":11,"extension":13,"footer":14,"meta":28,"nav":29,"seo":45,"socials":49,"stem":54,"__hash__":55},"site\u002Fsite.yml",{"name":6,"credential":7,"bio":8},"Jeejee","NASM-CPT Certified Personal Trainer","Jeejee is a NASM-CPT certified personal trainer based in Phuket, Thailand, specialising in women's fitness — glute building, body sculpting and personalised nutrition coaching, in person and online.",{"logoText":6,"logoAccent":10},"PT",{"phone":12},"","yml",{"tagline":15,"services":16,"copyright":27},"Women's fitness specialist in Phuket. Glute building, body sculpting, and nutrition coaching — in person or online.",[17,20,22,24],{"label":18,"to":19},"Single Sessions","\u002F#programs",{"label":21,"to":19},"Block of 10",{"label":23,"to":19},"Online Coaching",{"label":25,"to":26},"Nutrition Planning","\u002F#about","JeejeePT · jeejeeptphuket.com · Personal Trainer Phuket",{},{"links":30,"ctaLabel":44},[31,33,35,38,41],{"label":32,"to":26},"About",{"label":34,"to":19},"Programs",{"label":36,"to":37},"How It Works","\u002F#process",{"label":39,"to":40},"Results","\u002F#testimonials",{"label":42,"to":43},"Blog","\u002Fblog","Book a session",{"title":46,"description":47,"keywords":48},"Personal Trainer Phuket | Women's Fitness & Glutes | Jeejee PT","Certified female personal trainer in Phuket — glute building, body sculpting & nutrition coaching for women, in person or online. From 1,800 THB.","personal trainer Phuket, female personal trainer Phuket, women's fitness Phuket, glute training Phuket, body sculpting Phuket, nutrition coach Phuket, personal training Thailand, PT Phuket, fitness trainer Phuket Thailand",{"instagram":50,"tiktok":51,"whatsapp":52,"line":53},"https:\u002F\u002Fwww.instagram.com\u002Fjeejeediary","https:\u002F\u002Fwww.tiktok.com\u002F@jeejeediary","https:\u002F\u002Fwa.me\u002F66000000000","https:\u002F\u002Fline.me\u002Fti\u002Fp\u002F~jeejee_pt","site","5UeHA83xT9iu56JLLl3XWPfpVB40Ll6Kwmh-FwH8mhk",{"post":57,"fallback":648},{"id":58,"title":59,"author":6,"body":60,"coverImage":630,"coverImageAlt":631,"date":632,"description":633,"emoji":634,"extension":635,"focusKeyword":636,"meta":637,"minutes":638,"navigation":639,"path":640,"seo":641,"seoTitle":642,"stem":643,"tag":644,"tagLabel":645,"tint":646,"__hash__":647},"blog\u002Fblog\u002Fhow-to-exercise-with-an-injury.md","How to exercise with an injury: training safely around pain and mobility limits in Phuket",{"type":61,"value":62,"toc":602},"minimark",[63,67,70,77,82,85,88,92,99,102,106,113,116,120,123,175,186,194,200,204,207,268,271,275,282,285,289,292,301,305,313,320,325,328,332,335,338,342,345,385,388,392,395,418,422,500,504,509,512,516,519,522,525,529,532,536,539,543,546,550,553,557,560,564,567,571],[64,65,66],"p",{},"Picking up an injury or a nagging pain does not have to mean stopping everything and losing all the fitness you have worked for. For most everyday injuries, the modern, evidence-backed approach is not weeks of total rest, it is training smart: working around the problem, keeping the rest of your body moving, and slowly, safely loading the injured area as it heals. Done well, you can hold on to most of your fitness and often come back stronger.",[64,68,69],{},"This guide explains how to exercise with an injury sensibly: when to rest versus when to train, how to keep your fitness while you recover, how to work around a bad back, knee, shoulder or leg, and when to stop and get help. First, the important part.",[64,71,72,76],{},[73,74,75],"strong",{},"A note on safety, and who I am."," I am Jeejee, a NASM-certified personal trainer in south Phuket, not a doctor or physiotherapist. This article is general education, not medical advice or a diagnosis. If you have an injury, especially a new, severe or worsening one, get it assessed by a doctor or physio first. A good trainer works alongside your medical team to help you train safely around an injury, never instead of them.",[78,79,81],"h2",{"id":80},"first-the-medical-bit-when-to-see-a-doctor-or-physio","First, the medical bit: when to see a doctor or physio",[64,83,84],{},"Before any talk of training, know when to stop and get proper help. See a doctor or physiotherapist promptly if you have any of the following: severe pain, a sudden pop or snap at the moment of injury, significant swelling or bruising, a joint that looks deformed or gives way, numbness, pins and needles or weakness, an inability to put weight on it or use it normally, or pain that is getting worse rather than better over days. These can signal something that needs proper assessment, imaging or treatment, and no exercise plan should paper over them.",[64,86,87],{},"For the more everyday stuff, the strains, tweaks, niggles and stiff, cranky joints that most of us collect over the years, the picture is different, and this is where training around an injury really comes into its own. Even then, if you are unsure, a single physio assessment is one of the best investments you can make: it tells you what you are dealing with and what is safe to do. Everything below assumes you have ruled out anything serious.",[78,89,91],{"id":90},"can-you-exercise-with-an-injury-or-should-you-rest","Can you exercise with an injury, or should you rest?",[64,93,94,95,98],{},"The old advice was total rest until you are pain-free. We now know that for most minor and moderate injuries, complete rest is usually the wrong move: it lets the rest of your body decondition, stiffens the injured area, and often makes the comeback slower and harder. The modern approach is ",[73,96,97],{},"relative rest",", resting or protecting the injured part while keeping everything else moving.",[64,100,101],{},"Think of it this way: a sprained ankle is a reason to stop running, not a reason to stop training. You can still work your upper body, your core and your uninjured leg, keep your heart and lungs fit with pain-free cardio, and gently maintain movement in the injured area as your physio or your comfort allows. The goal during recovery is to lose as little as possible and to keep the healthy tissue around the injury strong, so that when the injured part is ready, you are not starting from scratch. Even the medical guidance has shifted this way, with early, gentle, guided movement now favoured over prolonged rest for most soft-tissue injuries.",[78,103,105],{"id":104},"the-golden-rule-train-around-it-not-through-sharp-pain","The golden rule: train around it, not through sharp pain",[64,107,108,109,112],{},"Here is the single most useful principle: ",[73,110,111],{},"work around the injury, not through sharp pain."," A little discomfort or mild ache during and after sensible movement is usually fine and often part of healing. Sharp, stabbing, or worsening pain, or pain that lingers and flares badly the next day, is a clear signal to back off. A common, sensible guide many physios use is to keep pain at or below a mild level during and after exercise, and to make sure it settles back down within a day.",[64,114,115],{},"Working around an injury means choosing exercises, ranges of motion and loads that do not provoke the bad pain, while still training everything you safely can. If overhead pressing hurts your shoulder, you might press at a lower angle, or not at all for now, while you happily train legs, back and core. If deep squats bother your knee, you can often still hinge, work your upper body, and do pain-free partial ranges. There is almost always something productive you can do, and a good coach is expert at finding it.",[78,117,119],{"id":118},"how-to-keep-your-fitness-while-you-are-injured","How to keep your fitness while you are injured",[64,121,122],{},"Losing fitness is the fear, but it is very manageable with a bit of creativity. Here is how to hold on to it.",[124,125,126,139],"table",{},[127,128,129],"thead",{},[130,131,132,136],"tr",{},[133,134,135],"th",{},"Fitness component",[133,137,138],{},"How to maintain it while injured",[140,141,142,151,159,167],"tbody",{},[130,143,144,148],{},[145,146,147],"td",{},"Cardio",[145,149,150],{},"Swap the aggravating activity for a pain-free one, cycling, swimming, an upper-body ergometer, or brisk walking if that is comfortable",[130,152,153,156],{},[145,154,155],{},"Strength",[145,157,158],{},"Train every uninjured body part hard, and use supported or partial-range versions for the injured area as cleared",[130,160,161,164],{},[145,162,163],{},"The injured area",[145,165,166],{},"Gentle, pain-free movement and any rehab exercises your physio gives you, done consistently",[130,168,169,172],{},[145,170,171],{},"Habit and routine",[145,173,174],{},"Keep your training schedule alive even in a reduced form, so the habit and the mindset stay intact",[64,176,177,178,181,182,185],{},"The two big wins are ",[73,179,180],{},"cross-training your cardio"," (there is almost always a pain-free way to keep your heart and lungs fit) and ",[73,183,184],{},"training the healthy majority of your body",". A leg injury still leaves you a whole upper body and core to work; a shoulder injury leaves you legs, core and plenty of options. In Phuket, the sea and the many pools make swimming and water-based movement genuinely useful, they are easy on most joints and a great way to stay fit while something heals. Water even lets you jog, march or do gentle resistance work with almost no impact, which is ideal for a lower-body injury. Early mornings and late afternoons are the comfortable, cooler times to get this done, and keeping these sessions in your week means you barely miss a beat while the injured area recovers on its own schedule.",[64,187,188],{},[189,190],"img",{"alt":191,"src":192,"title":193},"A woman swimming laps in a pool, a low-impact way to keep fit while injured","\u002Fimages\u002Fblog\u002Fhow-to-exercise-with-an-injury-swimming.jpg","How to keep fitness when injured: cross-train with swimming",[64,195,196],{},[197,198,199],"em",{},"Swimming and water-based cardio keep your fitness up with almost no impact, ideal while something heals.",[78,201,203],{"id":202},"working-around-common-injuries","Working around common injuries",[64,205,206],{},"Every injury is individual, and your physio's advice always wins over any general guidance. That said, here is the broad shape of how to train around some common problem areas.",[124,208,209,222],{},[127,210,211],{},[130,212,213,216,219],{},[133,214,215],{},"Injured area",[133,217,218],{},"Usually best to avoid (for now)",[133,220,221],{},"What you can often still do",[140,223,224,235,246,257],{},[130,225,226,229,232],{},[145,227,228],{},"Lower back",[145,230,231],{},"Heavy loaded bending and twisting, anything that sharply flares it",[145,233,234],{},"Core stability work, walking, upper-body training in supported positions, gentle pain-free movement",[130,236,237,240,243],{},[145,238,239],{},"Knee",[145,241,242],{},"Deep or loaded knee bending that hurts, high-impact running and jumping",[145,244,245],{},"Hip and glute work, upper body, pain-free ranges, cycling or swimming for cardio",[130,247,248,251,254],{},[145,249,250],{},"Shoulder",[145,252,253],{},"Painful overhead and end-range pressing and pulling",[145,255,256],{},"Legs and core, lower-angle or supported pressing, pain-free ranges, single-arm work on the good side",[130,258,259,262,265],{},[145,260,261],{},"Ankle or foot",[145,263,264],{},"Running, jumping and anything that loads it painfully",[145,266,267],{},"Upper body, core, seated or supported work, swimming and non-weight-bearing cardio",[64,269,270],{},"Notice the pattern: whatever is injured, most of your body is still available, and there is usually a pain-free version of cardio. This is exactly how athletes stay fit through injuries, and it works just as well for the rest of us.",[78,272,274],{"id":273},"should-you-train-through-pain","Should you train through pain?",[64,276,277,278,281],{},"This deserves a clear answer because it trips people up. ",[73,279,280],{},"Never push through sharp, sudden or worsening pain."," That is your body telling you to stop, and ignoring it risks turning a small problem into a big one. Mild discomfort or a manageable ache during sensible movement, on the other hand, is often fine and can be part of getting better, especially with the gentle loading that rehab involves.",[64,283,284],{},"The simplest rule: if a movement causes sharp pain, stop and change it. If it causes only mild discomfort that settles quickly and does not flare badly the next day, it is usually acceptable to continue at that level. When in doubt, do less, and check with your physio. Being sensible here is what lets you keep training for the long run rather than being forced into the total rest you were trying to avoid.",[78,286,288],{"id":287},"how-long-should-you-wait-and-how-long-to-regain-fitness","How long should you wait, and how long to regain fitness?",[64,290,291],{},"There is no single number, because it depends entirely on the injury, its severity and your medical guidance. A minor tweak might need only a few days of modified training; a more significant injury can take weeks or months and should be guided by a professional. The honest answer to \"how long should I wait to work out after an injury\" is: keep training the rest of your body almost immediately in most cases, and reintroduce the injured area on the timeline your doctor or physio sets.",[64,293,294,295,300],{},"The good news on regaining fitness: if you have kept the rest of your body moving, you will bounce back far faster than if you had stopped completely. Muscle has memory, cardiovascular fitness returns quickly with consistent training, and strength comes back faster the second time. Patience through the early phase, and consistency once you are cleared to progress, are what get you back to full fitness, as our ",[296,297,299],"a",{"href":298},"\u002Fblog\u002Fhow-long-to-see-results-personal-trainer","results-timeline guide"," explains for training in general.",[78,302,304],{"id":303},"rebuilding-safely-the-gradual-return","Rebuilding safely: the gradual return",[64,306,307,308,312],{},"When your injured area is ready to be loaded again, the mistake to avoid is doing too much too soon because you feel impatient. Rebuild gradually. Start with light loads, controlled ranges and lower volume, and add a little at a time over the weeks, exactly the principle of progressive overload that drives all good training, just started conservatively. This is the same careful approach in our ",[296,309,311],{"href":310},"\u002Fblog\u002Fhow-to-start-strength-training","how to start strength training guide",", applied to a body part coming back from injury.",[64,314,315],{},[189,316],{"alt":317,"src":318,"title":319},"A woman doing a gentle resistance-band exercise as part of a controlled return to training","\u002Fimages\u002Fblog\u002Fhow-to-exercise-with-an-injury-band.jpg","Rebuilding safely after an injury with light resistance",[64,321,322],{},[197,323,324],{},"Rebuild gradually with light loads and controlled ranges, adding a little at a time.",[64,326,327],{},"Expect the comeback to be non-linear: some days feel great, others less so, and that is normal. Keep communicating with your physio, respect the pain rules above, and resist the urge to test the injury with a maximal effort just to see. Slow and steady genuinely wins here, and it is how you avoid the frustrating cycle of re-injury that catches so many people who rush back.",[78,329,331],{"id":330},"mind-and-motivation-while-you-heal","Mind and motivation while you heal",[64,333,334],{},"Injury is as much a mental challenge as a physical one, and this matters more than people admit. The frustration of not being able to do your usual training, and the fear of losing progress, can tip people into either doing nothing or doing too much. The middle path, staying active within your limits, is best for both body and mind. Keeping a modified routine gives you a sense of control and progress, protects the habit, and keeps your mood up while you heal.",[64,336,337],{},"Focus on what you can do rather than what you cannot. An injury is often a chance to bring up a lagging area, improve your technique, or finally give attention to mobility and the parts of training you usually skip. Plenty of people come out of a well-managed injury moving better than they went in, precisely because they slowed down and fixed the things they had been ignoring. Coming back is far easier when you have stayed in the game.",[78,339,341],{"id":340},"common-mistakes-to-avoid","Common mistakes to avoid",[64,343,344],{},"A few recurring mistakes turn a manageable injury into a drawn-out one. Steer clear of these:",[346,347,348,355,361,367,373,379],"ul",{},[349,350,351,354],"li",{},[73,352,353],{},"Total rest for weeks."," Unless a professional tells you to fully immobilise something, complete rest usually deconditions you and slows the comeback more than it helps.",[349,356,357,360],{},[73,358,359],{},"Pushing through sharp pain."," Sharp or worsening pain is not toughness, it is a warning. Respect it and change the movement.",[349,362,363,366],{},[73,364,365],{},"Doing nothing because you cannot do everything."," A leg injury is not a reason to skip your whole upper body. Train what you safely can.",[349,368,369,372],{},[73,370,371],{},"Rushing the return."," Adding heavy load the moment it feels better is the classic route to re-injury. Rebuild gradually.",[349,374,375,378],{},[73,376,377],{},"Skipping the physio."," Guessing what is wrong wastes weeks. One assessment tells you exactly what is safe and speeds everything up.",[349,380,381,384],{},[73,382,383],{},"Ignoring sleep and nutrition."," Your body repairs while you rest and eat well, so good sleep and enough protein genuinely help you heal and hold on to muscle.",[64,386,387],{},"Avoid those and you keep the injury small, your fitness largely intact, and your comeback on track.",[78,389,391],{"id":390},"how-a-phuket-trainer-helps-you-train-around-an-injury","How a Phuket trainer helps you train around an injury",[64,393,394],{},"This is exactly the kind of situation where a good coach earns their keep. Working within your physio's guidance, a trainer builds you a plan that trains everything you safely can, finds pain-free versions of the movements you love, keeps your cardio going, and manages a careful, progressive return so you neither lose your fitness nor rush back and re-injure yourself. Just as importantly, a coach keeps you accountable and reassured through a frustrating time, which is often what keeps people consistent.",[64,396,397,398,402,403,407,408,412,413,417],{},"I coach a lot of women in their forties, fifties and beyond, and through pregnancy recovery, so training sensibly around aches, niggles and old injuries is a normal, everyday part of what I do across Rawai, Nai Harn, Chalong and Kata, and ",[296,399,401],{"href":400},"\u002Fblog\u002Fonline-personal-training-phuket","online"," if you would rather train from home while you heal. If you are dealing with an injury and want to keep training safely rather than stopping altogether, have a look at ",[296,404,406],{"href":405},"\u002Fblog\u002Fhow-to-choose-a-personal-trainer-phuket","how to choose the right coach"," or the ",[296,409,411],{"href":410},"\u002Fblog\u002Ffemale-personal-trainer-phuket","benefits of a female trainer",", and when you are ready, ",[296,414,416],{"href":415},"\u002F#contact","get in touch"," and, alongside your physio, we will build a plan that keeps you moving.",[78,419,421],{"id":420},"related-guides","Related guides",[124,423,424,434],{},[127,425,426],{},[130,427,428,431],{},[133,429,430],{},"If you want to know...",[133,432,433],{},"Read this guide",[140,435,436,447,458,469,479,489],{},[130,437,438,441],{},[145,439,440],{},"Training well in your forties and fifties",[145,442,443],{},[296,444,446],{"href":445},"\u002Fblog\u002Fpersonal-training-over-40-phuket","Personal training over 40",[130,448,449,452],{},[145,450,451],{},"Training through the menopause transition",[145,453,454],{},[296,455,457],{"href":456},"\u002Fblog\u002Fstrength-training-for-menopause","Strength training for menopause",[130,459,460,463],{},[145,461,462],{},"Rebuilding safely after having a baby",[145,464,465],{},[296,466,468],{"href":467},"\u002Fblog\u002Fpostnatal-personal-training-phuket","Postnatal personal training",[130,470,471,474],{},[145,472,473],{},"How to start lifting carefully",[145,475,476],{},[296,477,478],{"href":310},"How to start strength training",[130,480,481,484],{},[145,482,483],{},"How long fitness takes to build",[145,485,486],{},[296,487,488],{"href":298},"How long to see results",[130,490,491,494],{},[145,492,493],{},"How often to train for your goal",[145,495,496],{},[296,497,499],{"href":498},"\u002Fblog\u002Fhow-often-to-train-with-a-personal-trainer","How often to train with a trainer",[78,501,503],{"id":502},"frequently-asked-questions","Frequently asked questions",[505,506,508],"h3",{"id":507},"can-you-exercise-with-an-injury-or-should-you-rest-completely","Can you exercise with an injury, or should you rest completely?",[64,510,511],{},"For most minor and moderate injuries, complete rest is usually not the best approach. The modern method is relative rest: protect the injured part while keeping the rest of your body moving, and gently load the injured area as your physio or comfort allows. Total rest tends to slow your comeback. Always rule out anything serious with a professional first.",[505,513,515],{"id":514},"how-long-should-you-wait-to-work-out-after-an-injury","How long should you wait to work out after an injury?",[64,517,518],{},"In most cases you can keep training the uninjured parts of your body almost immediately, and reintroduce the injured area on the timeline your doctor or physio sets. There is no single number, it depends on the injury and its severity, so let professional guidance lead the injured area while you maintain everything else.",[505,520,274],{"id":521},"should-you-train-through-pain-1",[64,523,524],{},"Never push through sharp, sudden or worsening pain, that is a signal to stop and change what you are doing. Mild discomfort that settles quickly and does not flare badly the next day is usually acceptable, especially with the gentle loading rehab involves. When in doubt, do less and check with your physio.",[505,526,528],{"id":527},"how-do-you-keep-fit-while-injured","How do you keep fit while injured?",[64,530,531],{},"Cross-train your cardio with a pain-free activity (cycling, swimming, walking or an upper-body machine), train every uninjured body part properly, and keep gentle movement and any rehab in the injured area. Maintaining your routine in a reduced form protects both your fitness and your habit. In Phuket, swimming is an excellent low-impact option.",[505,533,535],{"id":534},"how-do-i-work-around-a-bad-back-knee-or-shoulder","How do I work around a bad back, knee or shoulder?",[64,537,538],{},"Broadly: avoid the loaded movements and ranges that sharply flare it, and train everything else. A sore back still allows core stability work and supported upper-body training; a bad knee leaves hip, glute and upper-body work plus pain-free ranges; a shoulder leaves legs, core and lower-angle pressing. Your physio's specific advice always comes first.",[505,540,542],{"id":541},"how-long-does-it-take-to-regain-fitness-after-an-injury","How long does it take to regain fitness after an injury?",[64,544,545],{},"Faster than most people fear, if you kept the rest of your body moving. Cardiovascular fitness returns quickly with consistent training, and muscle and strength come back faster the second time thanks to muscle memory. Staying active in a modified way during recovery is the single biggest factor in a quick comeback.",[505,547,549],{"id":548},"is-it-safe-to-use-a-personal-trainer-while-injured","Is it safe to use a personal trainer while injured?",[64,551,552],{},"Yes, provided the trainer works within your doctor's or physio's guidance and is experienced with adapting training. A good coach finds safe, pain-free ways to train, manages your progressive return and keeps you accountable. A trainer complements your medical care, it does not replace a diagnosis or rehab from a qualified professional.",[505,554,556],{"id":555},"what-should-i-not-do-when-exercising-with-an-injury","What should I not do when exercising with an injury?",[64,558,559],{},"Do not push through sharp or worsening pain, do not test the injury with maximal efforts, do not rush the return by adding load too quickly, and do not ignore red-flag signs (severe pain, swelling, instability, numbness) that need medical attention. And do not go to the other extreme of total rest for weeks, that usually slows you down.",[505,561,563],{"id":562},"can-i-still-make-progress-while-injured","Can I still make progress while injured?",[64,565,566],{},"Often, yes. You can build the uninjured parts of your body, improve technique, work on mobility, and maintain your cardio, so you may come back with some areas stronger than before. An injury is a detour, not the end of your progress, especially if you stay consistent within your limits.",[78,568,570],{"id":569},"sources","Sources",[346,572,573,581,588,595],{},[349,574,575],{},[296,576,580],{"href":577,"rel":578},"https:\u002F\u002Fwww.houstonmethodist.org\u002Fblog\u002Farticles\u002F2023\u002Fapr\u002F5-tips-for-exercising-safely-while-rehabbing-an-injury\u002F",[579],"nofollow","Houston Methodist, 5 tips for exercising safely while rehabbing an injury",[349,582,583],{},[296,584,587],{"href":585,"rel":586},"https:\u002F\u002Fwww.hss.edu\u002Fhealth-library\u002Fmove-better\u002Fworking-out-after-injury",[579],"Hospital for Special Surgery (HSS), do's and don'ts of working out after injury",[349,589,590],{},[296,591,594],{"href":592,"rel":593},"https:\u002F\u002Fwww.verywellfit.com\u002Fhow-to-maintain-fitness-while-injured-3120777",[579],"Verywell Fit, how to maintain fitness while recovering from an injury",[349,596,597],{},[296,598,601],{"href":599,"rel":600},"https:\u002F\u002Fwww.webmd.com\u002Ffitness-exercise\u002Fworkout-injuries-prevention-and-treatment",[579],"WebMD, workout injuries: prevention and treatment",{"title":12,"searchDepth":603,"depth":603,"links":604},2,[605,606,607,608,609,610,611,612,613,614,615,616,617,629],{"id":80,"depth":603,"text":81},{"id":90,"depth":603,"text":91},{"id":104,"depth":603,"text":105},{"id":118,"depth":603,"text":119},{"id":202,"depth":603,"text":203},{"id":273,"depth":603,"text":274},{"id":287,"depth":603,"text":288},{"id":303,"depth":603,"text":304},{"id":330,"depth":603,"text":331},{"id":340,"depth":603,"text":341},{"id":390,"depth":603,"text":391},{"id":420,"depth":603,"text":421},{"id":502,"depth":603,"text":503,"children":618},[619,621,622,623,624,625,626,627,628],{"id":507,"depth":620,"text":508},3,{"id":514,"depth":620,"text":515},{"id":521,"depth":620,"text":274},{"id":527,"depth":620,"text":528},{"id":534,"depth":620,"text":535},{"id":541,"depth":620,"text":542},{"id":548,"depth":620,"text":549},{"id":555,"depth":620,"text":556},{"id":562,"depth":620,"text":563},{"id":569,"depth":603,"text":570},"\u002Fimages\u002Fblog\u002Fhow-to-exercise-with-an-injury-cover.jpg","A personal trainer guiding a client through a gentle, controlled exercise in a bright Phuket gym","2026-08-13","How to exercise with an injury: when to rest, when to train around it, how to keep your fitness, and how to work around a bad back, knee or shoulder.","🩹","md","how to exercise with an injury",{},13,true,"\u002Fblog\u002Fhow-to-exercise-with-an-injury",{"title":59,"description":633},"How to exercise with an injury: train safely","blog\u002Fhow-to-exercise-with-an-injury","Phuket Training",null,"pink","V278V_H34AqUUjKHenqVMCc6R-eTHZjHHAw5btuJbdE",false,1786592150196]