Virtual Exercise Programming for Gymnasts: A Smarter Way to Recover From Injury
Injury is one of the hardest parts of gymnastics. Not only does it hurt physically, but it also brings frustration, fear of falling behind, and sometimes even isolation from the team. Too often, gymnasts who get hurt are told to “just rest” or are given generic rehab that doesn’t fit the sport.
This can leave them on the sidelines — watching teammates train, feeling left out, or worse, trying to jump back into skills before their body is ready.
That’s where virtual exercise programming for gymnasts fills the gap. It’s not just about exercises. It’s about recovery, inclusion, and building a stronger foundation for the sport you love.
Why Injured Gymnasts Need More Than “Just Rest”
In gymnastics culture, injuries can sometimes feel brushed aside. If you can’t do the full practice, you might get stuck with busy work or sit and watch. While rest is important in the short term, complete inactivity leads to:
Loss of strength and conditioning
Decreased confidence
Feeling left out of the team environment
Increased temptation to “try skills” too soon just to feel included
This cycle is why so many injuries become chronic or reoccur — because athletes don’t have a structured way to stay active, safe, and progressing while they heal.
How Virtual Programming Keeps Gymnasts Engaged and Safe
1. A Program Designed for Gymnasts
Typical rehab doesn’t always consider or fully understand the demands of gymnastics. Virtual programs with Built by Borda are written by me, a former gymnast, coach, and Doctor of Physical Therapy who understand the sport’s unique challenges — bridges, landings, pressure on the shoulders and wrists, and the need for explosive power.
2. Exercises That Fit Into Practice
Instead of sitting out or guessing what to do, gymnasts have a set of purposeful exercises they can do right in the gym. This keeps them active, included, and safe … with work that moves recovery forward instead of stalling it! You can likely come back to come things stronger than before injury.
3. A Clear Progression Back to Skills
Virtual programming isn’t random. It follows a detailed roadmap, step by step. Each phase builds core stability, joint strength, and confidence so that when an athlete returns to full training, they’re not just “okay”, they’re prepared.
4. Confidence and Inclusion
One of the hardest parts of being injured is feeling left out. Having a program gives gymnasts a sense of purpose and belonging at practice. They know exactly what they’re working on, and they can see their own progress instead of comparing themselves to teammates.
5. Expert Guidance Without Extra Travel
Not every gymnast has easy access to a sports PT or strength coach who understands gymnastics. Virtual programming removes that barrier. Athletes get expert-level support wherever they are.
Why This Matters for Gymnasts (and Parents and Coaches)
For athletes: You get to stay active, feel included, and build confidence during a tough time. Plus, you will likely rehab better since you have had detailed rehab and progression for your sport.
For parents: You know your gymnast has a safe, expert-led plan, not just trial-and-error in the gym.
For coaches: You don’t have to guess what injured athletes should be doing. They have a program that keeps them progressing without risking further injury.
How does it work?
You do a virtual assessment then follow your custom programming through an app. There is regular communication, so your exercises can alway be modified for where you are. Often the exercise programming is 4-5 days/week.
The Bottom Line
Injury doesn’t have to mean being sidelined or left behind. With virtual exercise programming, gymnasts can recover fully, stay included in training, and return stronger than before.
Ready to recover smarter? Learn more about our custom programming for gymnasts and see how we can help your athlete heal, progress, and thrive.