Training Around an Injury by Coach Rusty

 In Blog


“Scale for injuries the same as you would for intensity..”

If you exercise on a regular basis, with any degree of high intensity, sooner or later an injury will come. It doesn’t necessarily mean you weren’t training smart, or were not aware of what you were doing, but it comes with the territory. Anytime you increase intensity (load, speed or time under tension) you increase the chance of injury.

Anything from a nagging shoulder “twinge”, to a pulled or torn muscle. Training smart will help to minimise the severity and number of instances; but there will be a time in which you’ll have an injury…and as such there’ll likely be a time when you need to train around it.

So what does that mean? I don’t train or never really GO for it??

No Excuses

NO. Most importantly, don’t use this time as an excuse to do nothing.

While you surely want to rest your injuries, there are (relatively) few injuries that will keep you out of training completely. And sitting around doing nothing is not going to help you heal/recover any faster.

Your body is an incredible machine that has the ability to heal itself from almost any injury without necessarily requiring surgery!!! (As this blogger surely knows)

Some movement is better than none. Although you may be limited from doing your favourite exercises, you can still put in work. In fact, maybe some of your weaknesses are prime targets for extra work during this time.

For example for me currently its a great chance to work on my bench (shock) and handstand push ups / dips.


Have a POA – plan of attack or game plan for recovery

You’ve identified the problem: X hurts and it’s not getting better.

  • What are you doing to make it better?
  • Does this require a professional to take a look at it?
  • Do you just need to back off for a week, review your sleep/stress factors and take some well earned rest days?
  • Will training ale it worse or can we train around the injury to help support recovery.

Talk to your coach about coming up with a game plan and your scaling options. This may mean changing the movement but not the intended stimulus. You may not be able to hit 6 double day WOD’s this week but you may still be able to train and make gains both in recovery and performance.

For example:
Client A has a shoulder injury restricting them from going overhead, but is cleared for pushing exercises.  Supplementing an overhead pressing movement with a horizontal pushing movement. Like Strict Press to DB bench or floor press may help to maintain the stimulus of the pushing movement.
Also supplementing in extra assistance and mobility work for the shoulder joint/capsule to maintain stability and integrating of the joint. ie. face pulls, bent over rows and banded distraction with OH movement pathway.

Our coaches at CFP routinely scale movements for our athletes. This is one of the big reasons why we try to keep our instructor to athlete ratio low (and ensure all athletes check in…) so that we can do a better job of accommodating everyone.

Use your head and listen to your body. The human body is an amazing thing, and it will heal itself if you let it. If something hurts, don’t do nothing – address it, work your weaknesses and strengthen the supporting structure until your body heals itself.

Yours in Strength and Movement
Coach Rusty


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