Injuries are a part of life for active individuals. Whether you’re into lifting, running, skiing, or sports, dealing with aches and pains is almost inevitable. I know firsthand how frustrating it can be when an injury sidelines you from doing the things you love—whether it’s playing sports or taking on an adventure. After a hip injury I sustained while running a bit too much one summer, I was out for what felt like forever. It wasn’t until working with some fantastic doctors and therapists that I started to make progress, eventually getting back to the gym and high-intensity training.
Training should enhance your life, and that includes making you resilient to injury. If you’ve had a setback, there’s no need to spend years figuring out how to train after an injury. This article will help you navigate your recovery, get back into the gym safely, and resume the activities you love.
Note: I’m not a medical professional. If you’re injured, always consult with a doctor, physical therapist, or chiropractor to determine which movements are safe for your recovery.
Understanding Injury Phases
When you get injured, it’s important to understand the stages your body goes through to recover. Injuries can be acute (recent) or chronic (ongoing). Acute injuries result in immediate pain and can last from a few days to several weeks, while chronic pain persists for six months or more, often due to poor rehabilitation or repeated injuries.
When it comes to soft tissue injuries, your body follows specific recovery phases:
- Acute Phase: The body’s focus is on protection, leading to swelling, inflammation, and pain. This phase typically lasts for a few days.
- Sub-Acute Phase: The body starts repairing the tissue and forming scar tissue, which can take up to six weeks.
- Remodeling Phase: This phase lasts from six weeks to three months, where the body checks and adjusts the repair to ensure it’s ready for normal activities.
Once the remodeling phase is complete, you can typically resume regular activities, provided you follow the rehab plan recommended by your healthcare provider.
Prevent Injuries Before They Happen
The best way to handle injuries is to prevent them from occurring in the first place. “Pre-hab” exercises focus on improving mobility and stability, targeting the areas most prone to injury. These drills should be part of your regular warm-up or active recovery days.
Key pre-hab exercises include:
- Band walks for hips
- Wall slides for shoulders
- Ankle wall rocks to improve ankle mobility
Additionally, you should train smart by incorporating sport-specific exercises that mirror the demands of your activity. For example, soccer players benefit from lateral lunges, while climbers should focus on balancing pushing and pulling exercises for shoulder health.
Even with the best pre-hab, injuries can still happen. So, let’s look at how to continue training effectively after an injury.
General Tips for Training After an Injury
The golden rule for post-injury training is simple: if it hurts, don’t do it. If you’ve suffered an injury, like a shoulder issue from skiing, it’s best to avoid exercises that stress the injured area (like shoulder presses). Your tissues need time to repair and remodel, so give them the necessary recovery time before returning to your usual activities.
While you’re recovering, focus on exercises that target healthy muscle groups. For example, if you have an upper body injury, switch to lower body training, and vice versa. Consider alternative cardio methods like battle ropes if you have a lower-body injury, as they allow you to maintain cardiovascular fitness without overloading the injured area.
Training Around Upper Body Injuries
Shoulder injuries are common among athletes. To prevent aggravating a shoulder injury, avoid overhead movements like military presses, pull-ups, and snatches. Instead, substitute low-incline dumbbell presses or landmine presses, which reduce the stress on the shoulder joint while still targeting the same muscles.
For shoulder stability, the single-arm bottoms-up kettlebell press is an excellent exercise. To perform it:
- Hold the kettlebell by the handle with the bottom of the bell facing up.
- Squeeze the handle tightly to activate all the muscles in your arm.
- Perform the press slowly and controlled to avoid the kettlebell swinging.
Start with lighter weights and perform the exercise with good form, gradually increasing the intensity as your shoulder heals.
Training Around Back Injuries
Back injuries require more caution, but there are still plenty of exercises you can do with modifications. For example, avoid exercises that strain the back like heavy deadlifts and focus on movements that support your back, such as chest-supported rows or machine exercises.
For core work, choose movements that support the lower back, like the dead bug exercise, which helps strengthen the core while keeping the back flat against the floor. This movement engages the core and works on anti-rotational strength, which can protect your spine from further injury.
Modifying Lower Body Training
If you’re dealing with a lower-body injury, like a knee or hip issue, focus on mobility and pre-hab work to improve flexibility and stability. 90-90 hip rotation drills are great for opening up the hips, and mini-band walks are ideal for stabilizing the knees.
For cardio, use low-impact alternatives like the bike or battle ropes to keep your heart rate up without stressing the injured area. When it comes to squats or lunges, try goblet squats or reverse lunges to reduce strain. For deadlifts, consider switching to barbell hip thrusts or using a trap bar, which may feel less stressful on your hips and lower back.
A Post-Injury Training Plan
To make the most of your recovery, consider supersetting mobility drills with strength exercises. Instead of spending extra time on rehabilitation drills before or after your workout, combine them with strength training. For example, after your deadlift warm-up, perform shoulder rehab drills during the lighter sets. This keeps your workout time efficient while also addressing the injury.
By focusing on mobility and rehabilitation during your workouts, you can recover faster while still building strength.
The Mental Aspect of Injury Recovery
The most challenging part of dealing with an injury is often the mental struggle. It’s easy to focus on what you can’t do, but it’s important to focus on what you can. Use this time to work on the areas that aren’t injured and develop a stronger body overall. With a positive mindset, you’ll come back even stronger once you’ve healed.
Remember, injuries happen, but with the right approach, you can recover and get back to the activities you love stronger than before. Focus on safe training, listen to your body, and keep your mind in the game!
