How to Train Around Injuries
Read time: 7-8 minutes
Injuries can happen to anyone, no matter whether you’re a beginner to fitness or a seasoned athlete. While there are many things that we can do to reduce our risk of injury in the gym, there’s always a certain amount of risk that you may get injured.
But don’t worry–you’re not going to lose all of your gains. And in many cases you actually can continue to train despite having an injury. Let’s take a look at the common types of injuries that exercisers sometimes experience. Then we’ll talk about ways to deal with these injuries and train around them.
Common Types of Injury
Injuries can occur in the gym due to various reasons, including improper technique, overexertion, lack of warm-up or stretching, equipment malfunction, or accidents. It’s important to be aware of the common injuries and their causes so that you can practice injury prevention.
Here are some common types of injuries that can happen in the gym:
Strains and sprains: These are among the most common gym injuries and typically affect muscles, tendons, and ligaments. They can occur when you overstretch, overexert, or use incorrect form during exercises.
Muscle tears: A muscle tear, also known as a muscle strain, can happen when a muscle is stretched beyond its limits or subjected to sudden excessive force. This can occur during weightlifting, sudden movements, or explosive exercises.
Joint injuries: Gym workouts that involve repetitive movements, heavy weights, or poor form can lead to joint injuries. Common examples include sprained ankles, dislocated shoulders, or knee injuries such as ligament tears (e.g., ACL or MCL tears).
Back injuries: Lifting heavy weights with improper form or performing exercises that strain the back can result in back injuries. These can include muscle strains, herniated discs, or vertebral fractures.
Shoulder injuries: Weightlifting exercises that involve overhead movements, such as shoulder presses or snatches, can put strain on the shoulders. This can lead to shoulder impingement, rotator cuff tears, or dislocations.
Tendinitis: Repetitive movements and overuse can cause inflammation of the tendons, leading to tendinitis. Common areas affected in the gym include the elbows (tennis elbow), wrists, or Achilles tendon (Achilles tendinitis).
Fractures and broken bones: Accidents or equipment malfunctions in the gym can result in fractures or broken bones. These injuries can occur from falling off equipment, dropping weights, or collisions.
Contusions and bruises: Bruises or contusions can happen in the gym when there is direct impact or trauma to the body, such as bumping into equipment or dropping weights on yourself.
Heat-related injuries: Intense workouts without proper hydration and ventilation can lead to heat-related injuries like heat exhaustion or heatstroke. These conditions are more likely in hot and humid environments.
It's important to note that while these injuries are relatively common, many of them can be prevented or minimized by using proper form, warming up adequately, using appropriate equipment, and seeking guidance from a qualified trainer or instructor.
Injury Protocol
Whether it happens in or outside the gym, it’s important to follow certain guidelines when dealing with an injury during training:
1 Never push through sharp pains while training
One of the most critical rules when it comes to injuries is to listen to your body. While the saying "no pain, no gain" has been popularized, it is essential to recognize the difference between muscle discomfort and sharp pain. Sharp pain is a clear indication that something is wrong, and pushing through it can exacerbate the injury. Instead, prioritize your long-term well-being and avoid any movements or exercises that cause sharp pain.
If you’re exercising and experience sharp, sudden pain stop immediately and assess your form, lower the level of resistance, modify the exercise you’re doing, or skip the exercise altogether. If the pain persists even after you stop the exercise, you’ll definitely want to see a medical professional to assess the injury and avoid long-term damage.
2 Get it checked out by a doctor/physical therapist
Strains, sprains, and muscle tears may be common injuries in the gym, however my advice is always to consult a qualified healthcare practitioner if you experience any of these things. A doctor or physical therapist who specializes in sports medicine will assess the injury, provide an accurate diagnosis, and offer specific recommendations tailored to your condition.
Physical therapists also can give you specific exercises to help facilitate healing while avoiding movements and exercises that could make your injury worse. Follow their guidance on the appropriate treatment plan, including exercises to practice and movements to avoid during your recovery–and make sure to share their recommendations with your personal trainer or coach!
3 R.I.C.E. vs. M.E.A.T.
For many years, the standard advice for treating injuries in exercisers and athletes was the acronym R.I.C.E. (Rest, Ice, Compression, Elevation). However in recent years, studies have suggested that complete rest and applying ice might prolong healing for many types of injuries (especially muscle strains & tears).
Instead, most practitioners today recommend following the M.E.A.T. protocol, which stands for:
Movement: Controlled, pain-free movement stimulates blood flow, maintains mobility, and prevents stiffness
Exercise: Gradual strengthening and rehabilitation exercises rebuild tissue resilience.
Analgesics: Pain management strategies that avoid NSAIDs, which can slow healing.
Treatment: Hands-on therapies like massage, physical therapy, or chiropractic care to enhance recovery.
Unlike R.I.C.E., which focuses on immobilization and reducing inflammation, M.E.A.T. encourages active recovery to promote tissue repair, reduce healing time, and prevent long-term weakness.
Why M.E.A.T. Works Better Than R.I.C.E.
1. Blood Flow Promotes Healing
Ice restricts blood flow and can delay the body’s natural healing response. While it may temporarily numb pain, it can also slow the inflammatory process that’s crucial for recovery. Movement, on the other hand, increases circulation, delivering oxygen and nutrients to the injured tissues.
2. Strengthens Tissues Instead of Weakening Them
Resting too much after an injury can lead to stiffness, muscle atrophy, and decreased function. By incorporating movement and progressive exercise early in the recovery process, you help maintain strength, flexibility, and neuromuscular control.
3. Long-Term Recovery Focus
R.I.C.E. is mostly about short-term symptom management, whereas M.E.A.T. is designed to support long-term healing and tissue remodeling. Instead of just reducing swelling, M.E.A.T. promotes functional recovery, ensuring that the injured area can handle real-world demands once healed.
How to Apply the M.E.A.T. Protocol
Early-Stage Recovery (Days 1-3)
Introduce gentle, pain-free movement (e.g., ankle circles for a sprained ankle).
Avoid complete immobilization unless necessary.
Use pain management techniques like heat, massage, or natural analgesics instead of NSAIDs.
Mid-Stage Recovery (Days 4-14)
Begin low-intensity rehabilitation exercises (e.g., resistance band work, bodyweight movements).
Continue soft tissue treatments (massage, physiotherapy, or chiropractic adjustments).
Gradually increase movement patterns while monitoring pain levels.
Late-Stage Recovery (Week 2 and Beyond)
Progress to more challenging strength training and sport-specific drills.
Address mobility restrictions and muscle imbalances.
Ensure full function and resilience before returning to full activity.
When to Use M.E.A.T. Instead of R.I.C.E.
M.E.A.T. is ideal for most soft tissue injuries, including muscle strains, ligament sprains, and tendon injuries. However, for acute injuries involving significant swelling or fractures, brief use of R.I.C.E. in the first 24-48 hours may be beneficial before transitioning to M.E.A.T.
Always consult a healthcare professional to determine which approach is best for your specific injury.
How to Train Around an Injury
An injury doesn't mean you have to abandon your fitness routine entirely. In many cases, you can continue training by working around the injured area. Modify your exercises or explore alternative movements that don't exacerbate the injury.
As your injury heals, you can gradually add back in gentle movement and exercise to the affected area. For example, if you have an ankle sprain you can do workouts focusing on upper body and core training for the first two weeks or so. Once you’re able to walk without much pain, then you can add back in gentle light-weight-bearing exercise like using the cardio bike. As the joint gets stronger again, you can begin to add back in weight-bearing exercises like squats, leg presses, and deadlifts. Remember to listen to your body and avoid pushing through pain as your injury heals.
You may need to do special rehab exercises for the affected area for a couple of weeks or months to get back to your previous strength level and range of motion in the affected area. Make sure to stay consistent in your rehab exercise routine–the more you do these exercises, the faster you can recover!
You're not going to lose all of your progress.
It's natural to worry about losing the progress you've made when dealing with an injury. However, it's essential to understand that setbacks are a part of any fitness journey. Taking time off to recover and heal is crucial for long-term success.
Remember, fitness is a lifelong pursuit, and one setback does not define your journey. Embrace this opportunity to focus on other aspects of your fitness, such as flexibility, mobility, or core strength. By prioritizing your health and focusing on rehabilitation, you will bounce back stronger than ever before.
Additionally, scaling back your intensity or adjusting your training plan can prevent further damage and allow your body to heal effectively.
If you have any questions while working through your program, feel free to reach out. If you are one of my 1-on-1 personal training clients, you can message me directly in the Trainerize Fitness App. Otherwise, you can also get in touch with me in the Coaching Corner Discord server or chat when I’m live on my Twitch channel throughout the week.
