How to Train Safely Through Injury and Avoid a Permanent Damage

workout safety

It is a common dilemma to many athletes and fitness trainees whether to stop working out after an injury or continue. The first question you should ask yourself is, “Do I know exactly where it hurts the most?” because if you do not know, it is quite difficult to decide where to begin. Even for your coach to be in a position to help you, they’ll ask the same question, “Where does it hurt and when did you injure yourself?”

Once you know where you’re injured and where it hurts the most you can now, with the help of your coach, decide where to begin. Below are essential tips for training safely through an injury.

Be Realistic

You cannot get injured today and wake up tomorrow morning rushing to the gym; your injury is still fresh, and probably the pain is so sharp; If your injury hurts so much that you cannot even lift the shoulder, pack your backpack and go home.

Even if you’re a professional athlete and tomorrow is Olympics, you won’t be helping yourself or the team if you train through strenuous pain and cause yourself a chronicle injury. If you are questioning yourself about whether or not you should be working out while that knee or shoulder hurts that bad, do not do it. Come another day.


You don’t like the idea of staying home because of an injury, but the only possible way you’re getting out is if you’re healed, or the pain softens. Proper nutrition shortens the recovery time quite significantly. If it was to take a month, taking adequate diet will make it two weeks, or one.

Some diets cause inflammation in the body. When walking through an injury, avoid those and take up foods with anti-inflammatory effects. Such foods that promote inflammation include fried foods, eggplants, and many others. Take meals with a good supply of Omega – 3 nutrients.

Organic vegetables are excellent sources of vitamins and essential enzymes that speed up the healing process. Be sure to take enough of fresh raw veggies’ juice. Take at least 8 – 10 fruit servings a day


Work towards Your Recovery

Because your coach sent you home, it doesn’t mean that you sleep all day long. Use your time off the gym to work towards your recovery. How can you do this? You can do this by doing simple home exercises like using a roller or the lacrosse ball to exercise your muscle spasms and, or adhesions.

Working your recovery at home could also mean you visit your massage therapist or your yoga trainer. You can even do it by icing your injured spot every one hour for ten minutes. You can also, and this is very important, visit your doctor for diagnosis and further instructions.

Use Lighter Weights for Workouts

You’ve rested home enough, and now back to the gym, you’re not entirely recovered. That’s okay; it’s good to be aggressive. Just remember, you’re still training through an injury, and you want to get out safe and able to do full workouts. It is recommendable that you use relatively lighter weights to exercise.

Don’t go to the gym trying every weight to see if you can lift it. Use lighter weights and perform concentrated many reps. Pay close attention to the injured spot to make sure you don’t cross the line and send yourself back home again.

By doing frequent light weight exercises, you activate the target muscle and speed up its healing process.

Create Your Opportunities

You’re injured, yes, but that doesn’t mean that you can’t find a way to keep yourself fit as you nurse the injured knee or shoulder. Be creative and come up with ways you can workout at home without accelerating the injury. The idea is to remain in shape and remain healthy.

Try doing short circuit workouts. This will get you remain fit while you allow your injured muscle to rest and recover.

You have seen professional athletes being sent home for six months due to injury and they come back in four; it’s because of the extra effort they put in place during their rehab.

avoid injury

Use the Right Form

Even in good health condition, improper form while working out, and especially weight lifting can cause your muscles, joints, or tendons to fracture. If you train in critical style, you’re likely to create extra pain and damage to your already damaged shoulder or knee.

There are specific biometrical routes in the body that if adhered to, you can avoid a great deal of injury. Always remember that your legs and arms can only move in specific ways when weightlifting and if you go otherwise you subject yourself to extreme risks of injury.

Avoid Creating More Injuries to Yourself

I repeat this; you’re no use to yourself or the team if you damage your injured muscle permanently trying to come back soon.

If your injury requires a long time to recover, be extra careful not to cause other injuries to your body or imbalance when you train. For example, if you’re off for six months rehab due to a shoulder injury, don’t take all the six months exercising the uninjured shoulder, you’re causing yourself more trouble than you can imagine.

It is not just your uninjured shoulder or arm you’re hurting with your unbalanced workout, the effect goes all the way to your back, legs, and hips. The better thing to do is focus on your lower body exercise. Consult your coach for guidance on how you can balance your workout during an injury.


Workout training, and especially that involving heavy weight lifting demands a lot of energy and perseverance. Sometimes it poses a significant danger when you push and pull those iron weights with all your might. No one wants to “quit,” even when they’re nursing an injury. But at what cost do you continue working out?

Do not feel degraded; injuries happen all the time. They happen to the best world athletes, and they still go through the rehab and come back.

As the saying goes, “no gain without pain.” It is okay to train through pain and injury, but it is not okay to train through a severe injury and severe pain.