By Jared Packer, DPT, CSCS

One of the most difficult things about being sidelined is missing the intensity of exercise. There is a stress relief that comes along with a high energy workout, but exercising in the same way while injured is not always possible. Both mood and sleep can be affected when this is suddenly removed from one’s life.

Intensity given in the right doses can be great for the body, as it exercises the “fight or flight” response of our nervous system. This can result in an influx of feel good hormones, and a rebound relaxation response. (Side note: most often people dose intense exercise WAY too much, which contributes to getting injured in the first place.)

When injuries pop up, finding other ways to train your nervous system can give your body and mind a similar level of intensity that can provide the health benefits you are missing, without putting strain on injured tissues.

This blog suggests 3 ways to train your nervous system with intensity, without the adverse wear and tear from overloading an injury while exercising. Even if you are not injured, these are great ways to diversify the stressors placed on your body. 

Cold Water Immersion

An easy way to provide elemental stress to the body is with a cold shower. The cold water drives a “fight or flight” stress response in your body, which you then quickly adapt to. 

I originally got the idea to use this as an alternative to intense exercise from this blog by Joshua Spodek. It only seemed appropriate to use when injured.

Here are some tips you can follow:

• Try taking a cold shower 2x/week.

• Since you are looking to replace intensity, choose a coldness level around 8/10. 

• If you are shivering, the water is too cold.

• Your breathing rate will suddenly increase. Wait until it slows to normal, and the water doesn’t seem as cold.

• Start with 30 seconds, and work your way up to 2+ minutes.

Read this blog for more details on the benefits of cold showers on stress and how to introduce yourself to them. 

Sauna/Hot Bath/Hot Yoga

Heat is another environmental stressor that can induce the stress response. Saunas have long been touted for their stress-relieving and health benefits, and is a great option for those who are exercising while injured. Like the cold, it will challenge the body’s homeostasis and can turn on the “fight or flight” mechanism.

Contraindications to sauna bathing include unstable angina pectoris , recent myocardial infarction, and severe aortic stenosis . 

Here is an article from Harvard Health on how to practice sauna bathing safely.

Don’t have access to a Sauna? Try taking a hot bath instead. Set the water so the heat is slightly uncomfortable, obviously not so much that the water will burn you or cause you to pass out.

Another option is to try taking a Hot Yoga class, which will operate in a room set from 80-100 F.

Here is an article from Healthline about getting started with Hot Yoga.

Controlled Hyperventilation

Intense exercise, cold water immersion, and heat therapy naturally increase our breathing rate, as does any other stressor that activates our fight or flight response.

There are also parts of the brain that monitor breathing rates, and will activate the fight or flight response when it senses faster respiration. 

For this reason, yogis have long used hyperventilation for increasing energy, focus, and stress relief in their yoga classes.

Wim Hof has popularized a type of hyperventilation which can be utilized for the purposes of bringing intensity to the nervous system. He purports other health benefits, which are beyond the scope of this blog.

Here is a video of him describing this method:

If you have any heart, cardiovascular, or lung disease, make sure to consult with your doctor before engaging in this activity.

As always, listen to your body, and don’t force yourself beyond what feels safe - especially when an injury. This is especially true if you are prone to panic attacks. If this is the case, proceed cautiously. Start with a low number of breaths, and resume normal breathing if at any point you are feeling unsafe.

DISCLAIMER - THIS IS NOT MEDICAL ADVICE. CONSULT A HEALTHCARE SPECIALIST TO SEE IF THESE ACTIVITIES ARE SAFE FOR YOU

Are you looking for other ways to manage your injury? Our therapists at Move Strong Physical Therapy can help. Get started here!