Training with an Injury: How to Stay Active While You’re Hurt

Injuries are frustrating. Whether you're an athlete or just someone who enjoys staying fit, dealing with an injury can make you feel like you've lost your ability to train altogether. But the good news is, there are ways to stay active and continue improving, even while healing. The key is to focus on what you can do rather than dwelling on what you can’t.

Here are some tips to help you train smart and stay on track with your fitness goals while managing an injury.

1. Focus on What You Can Do, Not What You Can’t

It’s easy to get caught up in the frustration of what your injury prevents you from doing. But instead of fixating on exercises or activities that are off-limits, shift your mindset to focus on what you can still do. Maybe you can't run, but you can still work on your upper body or mobility. If your leg is injured, consider doing seated exercises, resistance training, or swimming—things that don’t put strain on the injured area but still help you stay fit.

This approach not only helps maintain your mental health, but it also keeps you engaged in your fitness routine while your body heals. Talk to a fitness professional to get creative about how to modify your workouts.

2. If the Pain is Over a 4/10, Stop

Pain is your body’s way of telling you something is wrong. It’s normal to feel some discomfort when recovering from an injury, but you should never push through significant pain. If the pain in your injured area exceeds a 4/10, it’s a signal to stop and reassess. Training through sharp or intense pain can lead to further injury and slow down your recovery.

Always listen to your body, and if something doesn’t feel right, stop. It’s better to take a step back, give yourself time to heal, and return to your training once you’ve addressed the issue properly.

3. Hire a Professional to Help Rehab the Injury

When it comes to recovering from an injury, self-diagnosing and trying to push through on your own is often not the best approach. A professional, such as a physical therapist or sports trainer, can provide you with a tailored rehab plan to help you recover more efficiently and safely. They can guide you on which exercises to avoid, recommend effective movements to improve strength and flexibility, and ensure you're not exacerbating the injury.

Having a professional by your side also ensures you’re following the best practices for rehabilitation, preventing potential setbacks. Investing in expert help can speed up your recovery process and set you up for long-term success.

Final Thoughts

Injuries don’t have to derail your fitness journey. By focusing on what you can do, listening to your body, and seeking professional help, you can continue training while giving your injury the time it needs to heal. Remember, recovery is part of the process, and it’s possible to stay strong and come back even better than before. Be patient with yourself, trust the process, and keep moving forward!

Coach Tommy Pomatico

Tommy's Take by Tommy Pomatico 2/24