As somebody that has had my fair share of accidents and injuries (I have had 3 knee surgeries!), I feel I am more than just qualified on paper to offer advice on this. With a sensible approach, often there is nothing stopping you taking part.
1. Speak to your Instructor
While not all Instructors will have Sports Massage Therapy and rehabilitation experience like myself, at the very least they should be able to offer advice on appropriate alternative exercises where required.
2. Use Common Sence
Seems obvious, but avoid the more extreme forms of fitness classes. Crossfit, when you have a lower back issue might not be great. TRX classes have so many alternative exercises. Small group classes and Personal Training might be a better option.
3. Focus on What You Can Do
If you have a lower body injury, no excuse to not do your best on the upper body exercises. Ensure you perform every exercise in the best form you can, which can reduce the risk of further problems.
4. Leave Your Ego at Home
To get the most out of the session, do not focus on competing or keeping up with others. Solid basic moves like the squat might be fine but jump squats, could be just the thing to set you back.
5. Get Advice
Sports massage therapy, physiotherapy etc is advised if it is more than just a small issue and you have not done so already.
6. Don't Rely on Classes for Rehab
With some advice, a good daily rehab programme, will get you back to full fitness much faster than one class a week!
I've made countless mistakes myself, plus seen some pretty stupid behaviour in large group sessions. We have to realise, that while we may have fitness goals, our ultimate goal should be health and longevity.
