“Aaaugh!”

You can still train while injured: a guide

Types

  • Acute vs. Chronic

  • Soft Tissue, bones, joints

Mechanism
Your capacity to tolerate the workload vs. the workload. It can happen gradually or all at once.

Influences

  1. Increased stimulus applied. Lack of graded exposure following time off or previous injury, change in workload, volume, exercise selection, tension or speed of movements, or additional “I felt good so I went really hard” workouts.

  2. Suppressed Recovery (sleep, stress)

  3. Reduced Functional Diagnosis (Flexibility, mobility, or strength balance)

  4. Impaired Variability. Longer desk hours recently, more or longer drives/flights, gym movement patterns that are too redundant,

  5. Irritated Systems (Musculoskeletal Syndrome of Menopause, Medication Changes, Autoimmune flares, super-/under-charged nervous system, gut inflammation, hormone changes in pre-/peri-menopause)

  6. Emotional, moral, or belief triggers. Past injury fear or tension, hyper-vigilance, catastrophizing, anecdotal influence of movement fears like “deadlifts are dangerous.’

  7. Your program doesn’t match your skill set, needs, volume tolerance, progress, our your actual life right now. (Workloads progress aggressively or educating around appropriate progression is absent, you are supposed to back squat a “heavy triple” the 4th time you ever back squatted, you go from zero to 50 box jumps in one week.)

How to Handle it In The Moment

MSM PMID: 39077777