How to Keep Training With an Injury (Without Making It Worse)
- William Holme
- Jun 20
- 3 min read
Keep Moving: Why Rest Isn’t Always Best
It’s easy to fall into a “just don’t do anything that hurts” mindset when you’re nursing an injury. But the truth is, staying active… and doing it intelligently, is one of the fastest roads back to full strength.
Whether you’re working one-on-one with a personal trainer or plugging into a group class, there’s almost always a workaround that lets you keep your body moving without making things worse.
The Danger of Going Sedentary
For years I’ve had clients tell me about injuries that not only held them back but ended up being the main reason they became inactive altogether. The fear of making things worse is real. But avoiding all movement? That’s often the bigger risk.
Use it or lose it. In many cases (not all), working the injured area with the right level of care can dramatically speed up the healing process.
Training with injuries is all about working within your muscle tissue tolerance and progressively adding stimulus. Done right, it’s a powerful rehab strategy.
My Experience With Injury Rehab
I had a back injury for a long time. The worst thing I did? Rest and avoid all movement.
Once I got proactive, with help, knowledge, and a clear plan things got better. At times, training through discomfort felt counterproductive, but what I was really doing was showing my central nervous system that I could move safely again.
Adding resistance, rebuilding strength, and easing out of the pain zone gradually, it worked. The tight, guarded muscles started to ease off. The pain? Way down.
With the knowledge and experience I have now, I welcome you to join us at HRF and rebuild a stronger, more resilient, injury-free body.
We Specialise in Post-Injury Training at HRF
I genuinely love working with people who are coming back from injury. At HRF, we’re fired up about helping you bounce back better, moving stronger, feeling bulletproof, and taking back your training with confidence.
Why Exercise Modifications Matter
Dodging every single movement that causes a twinge might feel safe, but it almost guarantees a very sedentary lifestyle and that’s the real enemy.
When you stop loading muscles and joints, you lose strength, mobility, and confidence.
A little guidance on exercise modifications for injury can be the difference between months of frustration and a steady march back to feeling good again.
The HRF Injury Playbook: What to Do Instead
Here are some go-to injury rehab training swaps we use at HRF. This is your “if it hurts, try this” cheat sheet 👇
Injury | Don’t… | Do… |
Rotator cuff strain | Push through overhead presses | Try lateral raises with a slightly shortened range of motion. Keep it low(er) and controlled. |
Golfer’s/Tennis elbow | Squeeze heavy dumbbells or tight grips | Use lifting straps or machines to reduce grip stress. Then row, pull, or curl with lighter tension. |
Lower-back discomfort | Keep rounding under a loaded barbell | Swap in kettlebell deadlifts, hip-hinge pulls, or Romanian deadlifts with lighter loads. |
Knee pain (e.g. patellar) | Go deep on barbell squats | Do wall-sit holds, box squats to a bench, or reverse lunges—shorter range and pain-free. |
Calf strain | Uncontrolled jumping/hopping | Start with isometric calf-raise holds, then progress to slow eccentric heel-lowering. |
⚠️ Disclaimer:
These are general guidelines. Every injury is unique. At HRF, we tailor every training plan to your needs, and for serious injuries (like full tears), we always defer to the experts: physiotherapists, chiropractors, etc.
The Benefits of Working With a Personal Trainer
A quality personal trainer helps you:
Identify which movements aggravate your injury
Adjust your training to reduce pain and still build strength
Use safe workouts to keep active during recovery
Progress at the right pace without pushing too far, too soon
At HRF, our coaches are trained to help you move well, even during rehab.
Trusted Local Injury Specialists We Recommend
If you’re unsure about an injury, always check in with a specialist. Here are some trusted pros we work alongside:
📣 Tell them HRF sent you!
The Big Picture: Progress Over Perfection
No one expects you to bench press your way out of an injury on day one. But by finding smart alternatives and training consistently, you:
Keep your muscles firing
Preserve joint mobility
Maintain confidence in your body
In short: you stay on the path to recovery not sidelined by it.
Ready to Train With Support?
For anyone navigating an injury, we strongly recommend 1-on-1 personal training. Our classes are adaptable, but nothing beats the tailored guidance of a coach helping you rehab and rebuild.
So next time something hurts, don’t retreat to the sofa. Reach out to us at HRF.
Let’s talk through the tweaks, train smart, and keep you moving forward.
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