INJURIES SUCK BUT THERE’S HOPE

Injuries happen to us all.

Sometimes they’re minor, sometimes they’re severe. But when they happen, there are two main goals to focus on:

Goal 1: Heal and recover fully.

Goal 2: Maintain progress or even make new progress (i.e. don’t give up!!)

First things first, always listen to your doctor or medical provider, like a physical therapist. Follow their recommendations and programming.

When someone has an injury, I often see two mistakes:

A) Not allowing enough rest/recovery from the injury

B) Doing absolutely nothing and becoming a couch potato

Rest and recovery are crucial for the injured area. The amount depends on the severity, for example a broken bone may need a cast, while a soft tissue injury might need immobilization. PT and rehab often include controlled movement for that area, but healing still takes time.

Of course, a big factor in progress is actually consistently doing the rehab/PT exercises. Plus, there are usually things you can do with unaffected body parts.

Back to Goal #1: when training other areas, do so without irritating the injured area.

Upper body injury? Focus on the lower body.

Lower body injury? Focus on the upper body.

Single limb injury? Train the opposite side.

This not only supports healing, but also boosts mental focus and metabolism.

Equipment tip: Machines are a great option. They allow for more control and isolation — even a cheap gym membership that mainly has machines can be a big help.

Also, focus on higher reps. They increase blood flow, which supports healing. And consider blood flow restriction training, it increases fatigue and reduces the amount of load needed to stimulate muscle growth.

Once you’re recovered, your body bounces back faster because the muscle cells already exist; they just need to fill out and reactivate.

Injuries aren’t fun, but how you deal with them determines how quickly you get back in the game. Be patient, do your homework, and listen to your body.