Adjust. Train. Recover.
Getting hurt doesn’t automatically mean you have to stop training, but it may mean you need to change how you train for a while.
Disclaimer: I’m not a doctor, but if you’re dealing with something that’s banged up and you still want to train, there are adjustments you can make based on what’s actually causing the pain.
If weight is the problem, lower the weight
If the pain shows up based on how much weight you’re handling, go lighter and get more reps.
You’re not trying to prove how strong you are while you’re hurt. Keep the groove greased, continue practicing the movement, and give yourself a chance to recover.
If range of motion is the problem, change the range
If a certain range of motion causes pain, shorten it. Squat to a high box. Bench off a high board. Pull off a pin.
Then use your secondary movements to start working toward reclaiming your full range of motion.
If it’s an overuse issue, stop irritating It
Sometimes the answer is pretty simple: stop doing the thing that bothers it.
If the straight bar is beating you up, stay off the straight bar. If high-volume work in a certain range keeps aggravating the problem, stay away from that range for now.
Remove what’s irritating it instead of repeatedly beating on the same issue.
The goal is to get back to full ROM
The goal isn’t to find a shortened range of motion that allows you to pile more weight on the bar.
The goal is to get back to training.
Handle moderate weights in the range you can tolerate. At the same time, use very light weights and progressively work closer to a full range of motion.
If the shortened ROM feels easy, good. Don’t add weight just because you can. Recover.
Be patient. Be smart. Keep working.
Training while you’re hurt can be frustrating. You want to get back to where you were as quickly as possible.
But the goal is to eventually get back to full range of motion with less pain without losing a ton of strength along the way.
Make the adjustments. Train what you can. Progressively work your way back.
Be patient and smart, and you’ll be back at it before you know it.
