I get a lot of questions about training around injuries. This is an area I feel pretty comfortable dealing with because I’ve had to deal with a multitude of people who have sedentary jobs and because of this, have a host of overuse injuries from their jobs.
Look, if you can’t train in some fashion, you won’t get the results that you want.
If you are injured all the time and you feel that the smallest of injuries is going to be an impediment to your training, you also won’t get results.
If you’re in the iron game long enough, you will get small aches and pains. Unless you want to be known as the “dude/chick who does 60 minutes of mobility work and looks the same year after year.”
If you want to keep using the gym as a tool to get results, you will need strategies to work around your injuries. Here are my favorite concepts when dealing with injuries that need to be worked around:
☑️What movement patterns are going to be an issue for you to perform? If you hurt your back, things like hip hinging or squats might be out until you heal. If your shoulder is bothering you, horizontal and vertical presses will be iffy. You get the point.
☑️Have the mindset that you won’t allow your injury to ruin progress, but that you realize that changes need to be made in order to train around these injuries while allowing the body to heal.
☑️Experiment with different foot width, grips, range of motions with no load to find out what you can do pain free. If you have some knee pain, maybe you need to widen your stance in squats. If you are having shoulder issues, maybe narrowing your grip or utilizing a neutral (palms facing each other) grip is needed. Limit your ROM (this is what I’m doing in the photo above!)
You can often follow your program as is even if you are injured, but you will need to remove exercises that will be harmful to the recovery process.
Proceed as normal on everything else.
Repeat and succeed.