Training Through Injury: What To Do When Something Aches

Written By Ayo Falae

If you’ve been training long enough, you’ve probably experienced it- something starts to feel off. A knee twinge during squats. A shoulder that doesn’t love pressing overhead. Your lower back lighting up after a long week.

Your first instinct is usually to hunt for the exact cause:

“Is it my mobility? My shoes? My technique? Did I overdo it? Is something wrong?”

The truth is, pain can be confusing. It rarely has a single cause, and chasing the “one reason” can lead you in circles. Sometimes you fix one thing… only to wonder if it was something else all along.

But here’s the good news: you don’t always need a perfect diagnosis to start feeling better or to keep training safely.

At RISE, we have simple strategies in place to help keep you moving and grooving.

Note: If you absolutely cannot move through a pattern we believe it should be avoided when training. You should seek professional assistance to get up to speed. Our good friends at NEXT LEVEL PHYSIO can assist here.

Don’t Stop the Movement- Adjust the Stress

Pain doesn’t mean you have to pause your training. It just means the current version of a movement might be too much stress for that body part.

We help you dial down that stress in class by adjusting the following:

  • The load/weight

  • The sets/reps

  • The tempo/speed

  • The range of motion

  • Finally, the movement variation altogether

Finding a tolerable intensity and or version of the movement is key.

It might be lighter. It might be slower. It might look a little different. But if it lets you train the same muscles without irritating the area, you’re winning.

Strength is one of the best tools you have for reducing pain and preventing injuries in the future.

Progress Back Gradually

Once things feel better, start returning to the movement, the tempo, the volume AND THEN the load- but do it progressively. You’ll need to be patient and listen to your body here.

There’s no rush to return to old form- we’ll get you back there in due time. Building back slowly makes the improvement stick and gives your body time to adapt so the pain doesn’t return.

BONUS: What to Do When Your Knees Hurt

If your knees are giving you trouble, here are options that often feel better and will allow you to continue training your hips and quads while allowing for healing to occur.

Squat Variations That Usually Ease Stress

  • Goblet Squat

  • Suitcase Squat

  • Box Squat

Single-Leg Variations That Build Durability

  • Box step-up/step-down (heightened emphasis on the decent)

  • Front Foot Elevated Split-squat

  • Pin Assist Lunge or Split-squat

Accessory Work That Supports Knee Health

  • Sled push/drag

  • Wall-sit

  • Hamstring training (RDLs, Hamstring ISO-hold, hip thrusts, bridges, Good Mornings- to some extent)

    All of these help you stay strong while reducing unnecessary stress on irritated tissues. You’ve probably picked up that these movements are readily programmed in classes- both STRONG & ENDURE. Our programming is built on a foundation of INJURY RESILIENCY through SUSTAINABLE STRENGTH TRAINING- something we strive to improve on quarter in and quarter out.

WRAP-UP

Pain doesn’t automatically mean you’re injured. Most of the time, it’s your body asking for an adjustment- not a full stop.

What research (and experience) consistently shows is that:

  • Movement is helpful

  • Modified training beats ZERO training

  • Strength builds resilience

  • Mechanics > Load. Look to improve your technique before going up in weight.

If something starts to feel off, talk to the coaching staff at the start of class. We’ll help you choose smart variations, keep your progress moving forward, and build you back to full training intensity with confidence.

You don’t have to avoid training. Let’s work around aches, then through it and eventually get you back to your former self.

As always,

Thank you for your presence. Thank you for your efforts. Thank you for SHOWing UP.

-AYO

Ayo Falae
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