Injuries are an inevitable part of any fitness journey. Whether you’re a seasoned athlete, a weekend warrior, or someone just beginning their fitness path, the risk of injury comes with the territory. That principle can be tough to understand. While injuries can be frustrating and disruptive, continuing to train—safely and strategically—through an injury can offer surprising benefits. However, it also poses unique challenges that require mental resilience and thoughtful planning.
Why Train Through Injury?
1. Maintain Fitness Levels
Injuries often target specific areas of the body, leaving other parts fully functional. By focusing on unaffected areas, you can maintain your overall fitness levels. For example, a hamstring injury is a great chance to focus to upper-body strength training to stay active while avoiding strain on the injured muscle group.
2. Promote Recovery
Contrary to popular belief, complete rest is almost never the best approach. Controlled movement can improve blood flow to the injured area, speeding up recovery by delivering nutrients and removing waste products. Physical therapists often use this principle to design rehabilitation exercises.
3. Mental Health and Routine
For many, exercise is a critical component of mental well-being. The goal is to get to a place that exercising feels more like a regular day than not exercising. Completely stopping can lead to feelings of frustration, anxiety, or even depression. I always like to say “Consistency is king”. Just show up. Continuing to train helps maintain a sense of normalcy and provides a mental boost during a challenging time.
Challenges of Training Through Injury
1. Knowing Your Limits
The biggest challenge is understanding the difference between pain that is a natural part of recovery and pain that signals further damage. While this takes practice to understand it can make a big difference. Listen to your body.
2. Adjusting Your Mindset
Training through an injury often means scaling back weights, intensity, and sometimes movements. I find that this shift can be discouraging, especially for those who thrive on progress and results. However, remember that injuries are temporary and trying to push through can mean that you’re likely to extend the overall healing period.
3. Modifying Workouts
Adapting exercises to avoid aggravating the injury can be tricky. This might mean trying new movements or using different equipment. The great news is our team of coaches is here to help. Don’t hesitate to ask for our help in scaling or modifying the workouts.
4. Facing Plateau or Regression
It’s common to experience slower progress or even temporary regression in performance. Patience and persistence are key to overcoming these plateaus while staying focused on long-term goals. The long term goal is usually health and longevity. As long as you stay active this goal will remain intact.
Tips for Training Safely Through Injury
- Consult a Professional: Work with a physical therapist or sports medicine doctor to get their opionion on the injury. You want to know if the injury is structural or muscular.
- Focus on Form: Prioritize proper technique to avoid exacerbating the injury or causing new ones. This usually means scaling back the weight you normally use.
- Embrace Cross-Training: Explore new exercises that don’t stress the injured area. This can be an opportunity to build new skills and strengths.
- Practice Patience: Remember, recovery takes time. Celebrate small victories and focus on what you can do rather than dwelling on limitations. The glass needs to be half full.
The Bigger Picture
Training through an injury is not about pushing through pain recklessly; it’s about finding a balance between activity and rest. By staying active within safe boundaries, you can maintain your physical and mental health, shorten recovery time, and build resilience for future challenges.
Injury is a detour, not the end of the road. Over the last 22 years I’ve suffered countless injuries. I’ve always found the healthiest way to frame it is to see it as an opportunity to improve all the other parts of my body. With the right mindset and strategy, you can emerge stronger and more determined than ever. If you’ve suffered an injury and would like some guidance feel free to reach out here.