How to Train Through Injury: A Guide to Recovering Smart and Strong

May 19

Injury recovery can feel like an uphill battle, both physically and mentally. Whether you’re an aerialist, athlete, or fitness enthusiast, understanding how to keep progressing without aggravating your injury is key. Recovery doesn’t mean stopping. it’s about adapting. This guide provides practical steps to modify your training, maintain strength, and support your mental health, ensuring a smooth transition back into your regular practice.

Listen to Your Body and Modify Your Training
Focus on Mobility and Flexibility
Strengthen the Muscles Around the Injury
Use Pain as a Guide (Not a Challenge)
Mental Health and Patience During Injury Recovery
Incorporate Consistency and Short Sessions
Seek Professional Help: Physiotherapists and Coaches
Conclusion: Train Smart, Recover Strong

Over the years, I’ve faced multiple surgeries that left me feeling like I’d never return to the circus world I loved so much. Doctors told me I shouldn’t do aerial again, and for a while, I believed them. It was a dark and challenging time, but I slowly found coping mechanisms to get me through, journaling, focusing on small wins, and learning to trust my body’s healing process. Physios were instrumental in my recovery, not only helping me rebuild physically but also inspiring me with their knowledge and care. They taught me how to respect my body’s limits while still progressing, and that support showed me I could come back stronger with the right guidance. Their influence shaped the coach I am today, making me more empathetic and focused on tailoring training to meet each person’s unique needs. My journey taught me that setbacks aren’t the end, they’re opportunities to grow, rebuild, and rise again.

1. Listen to Your Body and Modify Your Training

The first step when dealing with an injury is recognizing that pain is a signal, not a challenge to overcome. Pain, especially sharp or persistent pain, is your body’s way of telling you something is wrong. Ignoring it can lead to further damage and prolong your recovery.

How to Modify Training:

Shoulder Injury: Avoid overhead movements, but focus on core strength and lower body flexibility.
Lower Back Pain: Prioritize mobility and core stability exercises instead of high-impact or twisting movements.
Knee Pain: Reduce jumping or high-impact exercises and focus on low-impact movements like wall sits or seated leg raises.

Pro Tip: Modifying your training doesn’t mean stopping completely. It means being smart about what you do, allowing the injured area to heal while keeping the rest of your body engaged. Think of it as training smarter, not harder.

2. Focus on Mobility and Flexibility

Mobility and flexibility exercises are excellent for keeping your body active without overstraining the injured area. They also promote blood flow, which aids in healing and prevents stiffness.

Mobility Tips:

Incorporate dynamic stretches like arm circles, leg swings, or cat-cow stretches to improve joint mobility. You can also check out my YouTube channel for the whole playlist of mobility flows.
Use foam rolling or gentle self-massage to release tension around the injured area. I also have a full playlist of SMR tutorials.

Myth-Busting:

Icing injuries, once a go-to recovery tool, is no longer recommended as a primary method. Dr. Gabe Mirkin, creator of the R.I.C.E. protocol, revised his stance, explaining that ice can delay healing by inhibiting the body’s natural inflammatory response. Instead, prioritize gentle movement and exercises that encourage circulation.

Example Routine: A short 10-15 minute session of joint rotations, followed by light stretches, can help maintain mobility during recovery.

3. Strengthen the Muscles Around the Injury

Reducing strength training entirely during recovery can lead to muscle imbalances and slow healing. Instead, focus on strengthening the muscles around the injury to provide stability and support.

Examples:

Shoulder Injury: Strengthen the rotator cuff, scapular stabilizers, and core muscles to improve shoulder stability.
Knee Pain: Work on the quadriceps, hamstrings, and glutes to stabilize the knee joint.
Lower Back Pain: Engage in core exercises like dead bugs or bird-dogs to support the spine.

Start with bodyweight exercises or resistance bands, and gradually increase intensity as your injury heals. Controlled, low-impact movements are your best friends during this phase.

Pro Tip: Collaborate with a physiotherapist or coach to ensure your strength program aligns with your recovery goals.

4. Use Pain as a Guide (Not a Challenge)

Pain is an essential guide during recovery, it tells you when to push forward and when to pull back.

Types of Pain:

Acute Pain: Sharp or sudden pain signals immediate damage. Stop and reassess.
Chronic Pain: Ongoing pain often indicates deeper issues like poor recovery or incorrect movement patterns.
Soreness: Normal discomfort from working out, but sharp pain or pain that limits movement signals the need to reduce intensity.

Never ignore pain. Training through it can lead to compensatory movements, muscle imbalances, and more severe injuries.

5. Mental Health and Patience During Injury Recovery

Injury recovery can be emotionally draining. Frustration, impatience, and fear of losing progress are common feelings. I’ve experienced this firsthand, after multiple surgeries and injuries, I struggled with the dissonance between what I imagined I could do and what my body was capable of.

Mindset Shift:

Focus on what you can do, not what you can’t. For example, while recovering from a shoulder injury, work on lower body flexibility or grip strength.
Use journaling to process your emotions and track progress. Prompts to try:

“What abilities can I strengthen during recovery?”
“How do I imagine my return to training, and what small steps can I take to get there?”
“How can I redefine my self-worth beyond physical performance?”

Incorporating mindfulness practices, such as meditation or breathing exercises, can also help reduce stress and foster patience.

6. Incorporate Consistency and Short Sessions

Consistency is key to recovery, but it doesn’t have to mean long workouts. Short, frequent sessions allow your body to adapt progressively without overloading the injured area.

Example:

Add a 10-15 minute workout to your routine.
Try an AMRAP (as many rounds as possible) session focused on mobility or low-impact strength exercises.
Incorporate exercises like wall sits, seated stretches, or light resistance band work.

This balanced approach helps maintain fitness levels and prepares your body for more advanced conditioning in the future.

7. Seek Professional Help: Physiotherapists and Coaches

Your recovery journey is best guided by professionals who understand both your injury and your long-term goals.

Why Physiotherapists Are Essential:

They assess your injury and create a tailored rehabilitation program.
They provide guidance on when and how to safely return to specific movements.

Role of a Coach:

A coach bridges the gap between physiotherapy and returning to full training. They can design a progressive strength program that isolates and strengthens the muscles affected by the injury, ensuring a smooth transition back to more dynamic movements.

Pro Tip: Regular check-ins with your physiotherapist and coach ensure your recovery stays on track and prevents setbacks.

8. Conclusion: Train Smart, Recover Strong

Recovering from an injury requires both physical and mental resilience. By modifying your training, focusing on mobility, strengthening key muscles, and seeking professional guidance, you can continue progressing without risking further injury.

Key Takeaway: Recovery takes time, but patience pays off. Stay consistent, trust the process, and focus on small wins. You’ll come back stronger, more mindful, and better prepared for long-term success.

References

Zandi, H., Smith, B., & Alexander, M. (2020). Injury Management in Aerial Sports: Guidelines for Safe Training. Journal of Sports Science and Medicine.
Magee, D. J., & Manske, R. C. (2021). Rehabilitation of Musculoskeletal Injuries. Elsevier.
Roos, K. G., Kerr, Z. Y., Mauntel, T. C., & Djoko, A. (2019). Common injuries in aerial performers: Risks and preventative measures. Sports Medicine Journal.
Mirkin, G. (2015). Why Ice Delays Recovery. Retrieved from: Dr. Gabe Mirkin's Official Website.
Zandi, H., Smith, B., & Alexander, M. (2020). Injury Management in Aerial Sports: Guidelines for Safe Training. Journal of Sports Science and Medicine. Offers specific insights into injury prevention and management strategies for aerialists.
Magee, D. J., & Manske, R. C. (2021). Rehabilitation of Musculoskeletal Injuries. Elsevier. A foundational resource for understanding rehabilitation protocols for various injuries.
Roos, K. G., Kerr, Z. Y., Mauntel, T. C., & Djoko, A. (2019). Common injuries in aerial performers: Risks and preventative measures. Sports Medicine Journal.