Training Around Injuries: How to Keep Making Gains When You're Banged Up

Every lifter faces it eventually: you pick something up wrong, tweak something during a set, or wake up with a mysteriously painful shoulder. The old approach was simple: stop everything until you're 100% healed. But research now shows that's often the worst strategy.

The science of training around injuries—sometimes called "training around pain" or "modified training"—has evolved significantly. Here's how to keep making progress even when you're not 100%.

The Problem with Complete Rest

Extended rest leads to what researchers call "disuse atrophy." Your muscles begin losing strength within 48-72 hours of inactivity, and the longer you stop, the more you lose. Studies show that just two weeks of detraining can reduce muscle protein synthesis rates by nearly 50%.

Beyond muscle loss, complete rest often means:

• Loss of neural adaptations – Your body "forgets" the movement patterns you've built
• Psychological disengagement – Motivation crashes when you go cold turkey
• Stiffness increases – Immobility leads to reduced joint mobility

The key insight: some training is usually better than no training, when done correctly.

The Modified Training Approach

Principle 1: Distinguish Pain from Damage

Not all pain is created equal. The sports science literature distinguishes between:

• Muscle soreness (DOMS) – Deep, achy, spread out, improves within 48-72 hours
• Joint pain – More localized, often sharp, doesn't improve with warm-up
• Tendon issues – Stiffness that worsens with continued loading

If pain is sharp, localized to a joint, or gets worse with movement, stop. But if it's general muscle soreness or mild discomfort that warms up and improves, you can often train around it.

Principle 2: Work Around, Not Through

The golden rule: never train through acute pain. But you can absolutely work around injured areas:

Shoulder impingement? Skip overhead pressing. Do pull-ups, rows, and leg work instead. Lower back strain? Avoid heavy squats and deadlifts. Focus on upper body, leg presses (with support), and light posterior chain work. Elbow tendinopathy? Skip curls and pushdowns. Do pressing movements, rows, and legs.

The goal: maintain training frequency and stimulus on everything you CAN train while the injury heals.

Principle 3: Use Tempo and Load Modifications

When you have a minor injury, manipulating how you train matters more than what you train:

• Slow eccentrics – Reduce force on joints while increasing time under tension
• Reduced range of motion – Partial reps protect injured tissues while still providing stimulus
• Lower intensity, higher volume – More reps at 60-70% can maintain muscle without stressing injured areas
• Blood flow restriction (BFR) – Allows significant muscle stimulus at very low loads

The Evidence

A 2019 meta-analysis in the British Journal of Sports Medicine found that modified training during injury recovery led to faster return to full capacity compared to complete rest. The training group maintained more muscle mass, strength, and neural adaptations.

Research on knee injuries shows that continuing light quad work during patellar tendinopathy recovery resulted in better outcomes than rest. The mechanical loading actually promoted tissue healing.

Practical Programming

Here's a framework for training around common injuries:

During the Acute Phase (First 48-72 hours)

• Ice and rest
• Light mobility work only
• Train everything except the painful area at reduced volume

During Recovery (Days 3-14)

• Begin loading the injured area gently if pain allows
• Keep intensity at 60-70%
• Focus on tempo (3-0-1-0 or slower eccentrics)
• Prioritize pump work over heavy loads

Return to Full Training (Week 3+)

• Gradually increase intensity by 5% per week
• Monitor pain levels 24 hours post-training
• Accept that some sessions will need scaling back

What to Do Instead of Nothing

If you can't train legs due to knee pain, you can still:

• Train upper body normally
• Do single-leg work with the healthy leg
• Use BFR on the injured leg at very light loads
• Focus on mobility and corrective work

If you have shoulder issues:

• Train back with various grips
• Do push-ups (often less aggravating than barbell pressing)
• Focus on rear delts and upper back
• Use machines instead of free weights for chest

The Bottom Line

Injuries are part of the game. What separates lifters who keep making long-term progress from those who spin their wheels is the ability to train intelligently around setbacks. Learn to distinguish between pain that warns you and pain that just needs management. Modify, don't quit.

Your muscles respond to stimulus. Keep giving them a reason to grow, even when the situation isn't perfect.