Publication date: Sep 18, 2022 • 29 min ago • 4 min read • Join the discussion The vast amount of physical benefits gained from years of training can help active people maintain as much independence as possible when dealing with an injury that takes time to heal . Photo by Getty Images/iStockphoto
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There are many reasons to stay in shape. Better mental and physical health, more energy when you need it, reduced risk of chronic diseases and certain cancers, more restful sleep, and stronger bones and muscles are some of the most touted benefits of regular exercise. But sometimes life forces you to see other benefits that don’t often make headlines.

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A few weeks ago, I sprained my ankle. Playing pickleball. I flew right, my shoe caught the pitch and the ankle kept going. Several hours later, I left the emergency room with a pair of crutches, my lower leg in an Aircast boot, and instructions to stay off my ankle for six weeks. Sign up to receive daily news headlines from the Montreal Gazette, a division of Postmedia Network Inc. By clicking the subscribe button you consent to receive the above newsletter from Postmedia Network Inc. You can unsubscribe at any time by clicking the unsubscribe link at the bottom of our emails. Postmedia Network Inc. | 365 Bloor Street East, Toronto, Ontario, M4W 3L4 | 416-383-2300

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If you’ve ever had crutches, you know the effort it takes to complete even the simplest of tasks. Climbing a few stairs requires the energy of a 5K run. Preparing a meal requires a level of stamina and toughness worthy of an elite athlete. And since these types of tasks are repeated multiple times a day, I’m grateful for the resilience I’ve built up from years of running, swimming, spin classes, rowing, and gym workouts.
But fitness isn’t just about endurance. I didn’t break any bones – a rarity when it comes to ankle sprains, and something the doctor partly attributed to strong bones. Mention another benefit gained from all the years spent pounding the pavement. Running slows the rate of bone loss associated with aging, making the bones in my lower body more resistant to accidents like this.

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Then there’s the acrobatic routine I perform every time I get in and out of the tub, which is made easier by the flexibility I’ve maintained through yoga. Also, my upper body strength comes in handy when lowering and lifting myself in and out of the pedestal tub. Finally, I’m grateful for all the balance training I’ve done, which makes it easier to sit and stand using just one supporting leg. Admittedly I didn’t have all that in mind while I was sweating all these years. But the sheer amount of physical advantage I’ve gained from decades of training suddenly became even more valuable, allowing me to maintain as much independence as possible while waiting for my injury to heal. But no matter how much I rely on my overall fitness to cushion the impact of my injury, it will be months before I can resume my regular training schedule. Inactivity of this scale will surely cause my fitness to erode. Fitness is not something that can sit idle in a bank waiting for a rainy day – it requires an ongoing and consistent investment of time and effort. Knowing that my exercise options are limited for the next six or so weeks, I wondered how much of my hard-earned fitness would be lost during my hiatus from the gym.

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Using the large global community of teacher athletes as a subject of study, researchers have gathered considerable data on what happens to physically active individuals who suddenly become inactive. Not surprisingly, there is a rapid loss of aerobic fitness — more so than the average sedentary person would have. Although there is no significant loss in the first few days of inactivity, it is not uncommon to see a seven percent decrease in aerobic fitness (VO2 max) after 12 days of inactivity, which increases to 18 percent after 12 weeks. That’s the bad news. The good news is that VO2 max improves rapidly as training continues. This improvement often occurs earlier in younger athletes, but master athletes are also prone to rebounding quite quickly. A nine to 13 percent boost in cardiovascular fitness has been seen in athletes aged 20 to 70 after just eight weeks of high-intensity interval training.

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Rebuilding lost fitness after an injury like mine should focus on more than just regaining aerobic fitness. Rebuilding muscle mass, strength, mobility and proprioception in my injured leg and ankle joint is imperative if I am to continue the activities I love, including getting back on the pickleball court. I have a small team of professionals on standby to help me put all the pieces together, including slowly progressing from non-weight bearing or light weight activities like swimming and cycling to walking and eventually running. It will take time and commitment to get to where I want to be physically. And there will likely be setbacks along the way. But that’s no different than it is for anyone trying to stay healthy and reach their performance goals. So the next time you wonder if all that hard work in the gym is really paying off, it is. And sometimes in ways you don’t expect.

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