Trauma is an unfortunately common issue that impacts millions around the world, whether it stems from military service or sexual abuse. While much attention is focused on how to mentally support survivors, physical fitness is often underdiscussed or dismissed.
Researchers are coming to understand that trauma is not simply a psychological issue, but a physical one, resulting in whole-body changes. Through physical fitness, survivors and their care teams can process trauma and support post-traumatic growth. This article offers a summary of the research, key principles for developing a trauma-informed fitness regimen, and how fitness professionals can support their clients' overall well-being beyond the workout.
Trauma Doesn't Just Live in the Mind, But the Body Too
For decades, mental health professionals and the general public treated trauma as something that only impacts the brain, to be treated through medication or therapy. However, clinicians are now exploring the deeper aspects of the mind-body connection, learning that certain types of trauma have systemic effects that persist years after the event.
What Research Says About Trauma and Physical Health
Modern science recognizes an array of physical issues associated with traumatic experiences, many of which can be debilitating to survivors.
Adverse Childhood Experiences (ACEs) and Brain Development: High doses of stress hormones in childhood due to traumatic events like domestic violence, assault, or the death of a loved one can impact brain development, which can influence hormone function and lead to illness.
Immune Disorders: High stress levels can cause the immune system to attack itself, resulting in immune disorders like multiple sclerosis.
Conversion Disorder: Conversion Disorder occurs when a person develops physical symptoms as a result of stress. These can vary wildly from aches and pains to rashes, stomach ulcers, migraines, or muscle weakness. Because there is no true physical cause, these issues can be incredibly difficult to treat.
Increased Risk of Chronic Illness: Survivors are more likely to develop cardiovascular disease, diabetes, obesity, liver disease, and even cancer.
Chronic Sleep Deprivation: Post-Traumatic Stress Disorder often results in insomnia, as the body's stress hormones are too high to allow deep sleep. Insomnia itself places severe stress on the cardiovascular system, which can lead to hypertension and decreased immune response.
Pelvic Disorders and Genitourinary Disorders: Sexual assault survivors may suffer from pelvic pain, urinary or bowel dysfunction, or Irritable Bowel Syndrome (IBS).
Benefits of Trauma-Informed Fitness
Trauma-informed fitness isn't just about improving physical health, but about building a sense of safety and empowerment into the regimen. Through targeted exercises, survivors and their support team can improve range of motion, boost mental clarity, and build body awareness.
Reduce Inflammation and Stress Levels
Fitness enthusiasts already know that exercise can reduce systemic inflammation and stress hormones like cortisol, which are invaluable for survivors. Trauma causes chronically elevated stress hormones; over time, this can overpower other hormones, such as serotonin, dopamine, and melatonin. Through exercise, survivors can restore their hormones to balance.
Moving "Stuck" Energy
Yoga instructors often talk about how energy can get "stuck" in certain parts of the body. While this may be metaphysical, survivors do hold tension in specific areas, particularly the shoulders, jaw, and pelvis. Through gentle physical movement, survivors can improve movement, reduce tension, and enhance relaxation.
Improve Mental Resilience
Mental resilience is crucial for athletes, and it also translates into everyday life. A good fitness regimen helps survivors sit with, accept, and process difficult emotions, whether that is traumatic flashbacks or mundane stressors.
Through fitness, survivors can begin practicing self-compassion. If they're not able to complete a session due to anxiety, mental resilience reminds them that growth is incremental and that the most important thing is to continue trying.
Creative exercises, such as team sports or rock climbing, also foster adaptability, helping survivors find unique solutions to problems. This more adaptable mindset can help them take control of their recovery, for example, by finding creative ways to reduce their stress or by developing positive self-talk.
Principles of Trauma-Informed Fitness Regimens
Trauma-informed fitness requires that exercise professionals understand and honor their clients' unique needs, balancing encouragement of hard work with respect for their boundaries.
Awareness of Unique Client Triggers
During intake, professionals should ask about the client's previous experiences with exercise and any issues that may surface during the session. For example, they may ask, "Do you have any body parts that you do not want touched?"
Some clients may not feel comfortable being alone with someone of the opposite gender or may not want to work out in a closed room, as this could make them feel trapped. Respecting this builds trust and ensures that the client feels ready to tackle hard sessions.
Tailored Plans for Specific Symptoms
Every client brings their whole history to the table, including any symptoms they may have. A fitness professional should ask what specifically brings them to the gym, as this can help determine which exercises will work best.
For example, a client with chronic pelvic pain due to sexual trauma will likely want to prioritize gentle stretching exercises and hip control. One who has been suffering from chronic insomnia might need HIIT to help release stress hormones. Clients with anxiety due to interpersonal violence may prefer to bring self-defense techniques into the mix so that they feel they can defend themselves in similar situations.
Client Empowerment and Control
Clients with trauma history may not be comfortable with the "drill sergeant" approach, especially if they feel they don't have control over the session. As such, giving them choices and connecting the session to their overall mental health goals can be highly beneficial.
Fitness experts should ask clients what they hope to achieve, whether that's a sense of safety in their body or better sleep. Explaining how each exercise connects back to these goals improves buy-in.
Additionally, professionals should check in with their clients and note signs of stress, such as going quiet, becoming angry, or complaining about feeling overwhelmed. At that time, it might be best to switch to something gentler that calms the nervous system rather than ramping up the pressure.
How Fitness Instructors Can Collaborate With Other Professionals
Trauma recovery is a team effort, meaning that physical therapists, personal trainers, and other exercise professionals must consider their clients' entire support ecosystem rather than focusing only on the gym.
Progress in these other areas can also enhance physical fitness by reducing stress and empowering clients. For example, if a client was sexually assaulted by a teacher, a school sexual abuse lawyer can help them secure justice and hold negligent institutions liable. As survivors see progress in this realm, they may feel a greater sense of control over their circumstances, which can synergize with their fitness regimen.
Mental health support is also crucial. Encouraging clients to seek help from therapists, social workers, and psychiatrists ensures that they can come into a session calm, clear, and ready to work.
Trauma is a complex challenge, but physical fitness is a key way to build a healthier future. Through trauma-informed fitness, survivors and their support team prevent retraumatization while enhancing their overall well-being.
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