How To Train Around Injuries

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Easy 5 Step Guide - How To Train Around Injuries

Here’s a topic that you don’t hear often – how to train around injuries.

If you’ve been lifting for any amount of time, chance are that you have tweaked, pulled, or otherwise hurt something.

While we can greatly reduce our chance of injury during workouts by choosing exercises that are effective yet safe, injuries still happen.

When I look back on mine, I’d estimate that about 50% occurred in the gym and about 50% happened when I was just going about my day.

I’d like to share a protocol that I came up with to work around injuries and how to continuing to make progress.

(video below)

Disclaimer: Of course, I am not a doctor. I am not a physical therapist. I do not know your current situation and I can’t diagnose or prescribe anything. This protocol is simply something I have used over the years. Talk with your doctor or PT if you want to implement these steps. 

 

5A Protocol

 

1. ASSESS: 

Assess your injury.

Do you need to take time away from training, or can you work around it?

This step is key, as if you’re supposed to be taking a full recovery, training can make the issue worse.

To proceed, let’s assume that you’re still able to do some type of activity.

2 & 3. ADJUST & ADAPT: 

Here is where the creativity comes out. If you can’t train upper body, for example, consider adjusting your goals to work on building lower body.

Build workouts based on machines, cables, or bodyweight exercises that don’t require upper body contribution.

This could include leg press, leg curls, leg extensions, belted squats, machine hip thrusts, etc.

Modify exercises to allow you to train around injury.

Think about single-leg exercises, bands, and other techniques for adding complexity without adding weights.

4. ADVANCE: 

As you go through your workouts, always think of new ways to perform exercises.

Adding partial reps, pause reps, and super slow eccentrics can all lead to progress.

If your injury requires rehab, work with your PT on combining rehab with weights, and other ways to continue to advance.

5. AWARENESS: 

Once you recover, become aware of movements that can trigger pain or re-injury.

Think about what exercises you’ll need to modify to avoid pain and continue making progress. Execute proper form and ease back into hard training.

Your overall body awareness and awareness of pre-existing issues can save you from hurt!

What steps do you take to avoid injury?

What have you had to work through in the past?

When you watch the video below… Tips for Training Around Injuries, leave me a comment on YouTube and let me know you read my fitness blog.

I appreciate you!

 

What other topics would you like me to discuss?

Please leave a comment below and let me know!

Thanks for reading, watching, and sharing! 💖

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Erin Stern

Erin Stern is a 2x Ms. Figure Olympia fitness model and bodybuilder who competes in the IFBB and has won over 14 titles. She is regarded as one of the greatest Figure icons in the history of bodybuilding. Join her newsletter to get her best fitness tips or join a program.

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