Injuries are frustrating—especially if you’re someone who thrives on movement. Whether it’s a sprained ankle, a tweaked shoulder, or something more serious, being sidelined can feel like a setback. But injury doesn’t always mean total rest. With the right approach, you can often keep moving, support your recovery, and maintaining momentum—safely.
1. Listen to your body
First and foremost: respect your injury. If you’re unsure of what has happened or what is going on, always check in with a professional before jumping back into exercise and remember pain is a message, not a challenge.
2. Shift your focus
An injury in one area doesn’t mean your whole routine has to stop. If you’ve hurt your lower body, try seated upper-body workouts, resistance band exercises, or swimming (if allowed). If your upper body’s out of action, walking, cycling, or lower-body mobility work might still be on the table.
Talking to a trainer, can help you come up with a plan of attack to keep you moving forward.
3. Modify, don't abandon
Staying active during recovery might mean scaling back intensity, reducing load, or changing form. That’s okay. Modifications aren’t signs of weakness—they’re smart training.
- Shoulder injuries: Adjusting your grip—especially using a neutral grip—can reduce joint stress and make movements more comfortable. For bench pressing and even military presses we have the multi grip bars available to help with this.
- Knee injuries: Reducing instability by using machines, minimizing impact, or avoiding deep bends can help you keep moving without overloading the joint.
- Back injuries: Supported equipment can be your best friend. Machines like the leg press, chest-supported row, or even a bike offer more stability and reduce strain on your spine while allowing you to stay active. Using the pin loaded equipment removes even the need to lift a weight if your back is really not great.
4. Prioritize mobility & stability
Injuries are often a chance to come back stronger—especially if you take time to build better foundations. Mobility drills, balance work, core engagement, and stability training can all play a big role in injury prevention and long-term performance.
Did you know that our local physios offer services at the Gym. They can design and take you through a program to help you overcome your injury if it’s out of the scope of our trainers.
5. Stay in the game mentally
One of the toughest parts of injury isn’t physical—it’s mental. You might feel frustration, fear, or restlessness. That’s normal. Find ways to stay connected to your routine: track progress, set micro-goals, celebrate small wins, or explore other wellness practices like meditation or breathwork.
6. Support recovery with smart nutrition
Nutrition plays a huge role in healing. While your training might shift, your body still needs quality fuel to repair and rebuild. Focus on whole foods, adequate protein, anti-inflammatory nutrients, and hydration. Eating well can help speed up recovery, support immune function, and maintain your body composition—even when your activity level is lower than usual.
7. Progress slowly and strategically
As you heal, it’s tempting to jump straight back into your usual pace. But re-injury risk is real. Focus on quality of movement, not just quantity. Rebuild gradually and remember: a sustainable comeback beats a rushed one.
Final thought
An injury doesn’t have to knock you off your path. With patience, guidance, and smart adjustments—including training, recovery, and nutrition—you can stay active and support your healing journey. Sometimes, the most important gains happen when you slow down, tune in, and rebuild with intention.
