I have very strong beliefs as a strength coach in regards to training around niggling injuries. Over the last few years taking part in a sport where you are pretty much close to guaranteed some sort of niggle, I’ve discovered for myself and with many athletes that there is always a way to continue training without causing further damage, or losing strength and giving the injury the appropriate time to heal/recover.
Here is what I look at when working around injuries.
Reducing the range of motion
Is the client able to work within a shorter range of motion, i.e. box squat, block pull, board press? Movement is key to keep progression and keeping weight in their hands will do wonders for the mind-set through the process.
Sometimes it is as easy as backing off intensity or weight and going back to absolute basics of movement. Remember movement is key!
Again backing off volume from big movements and then perhaps increasing volume in isolated movements to still accumulate high total volume, is a very easy way to decrease the risk of injury re occurrence.
Work on Weaknesses
Take it as an opportunity to work on what you suck at. Like most lifters, it is probably your conditioning. Go back to basic movement patterns, and focus on moving and breathing better. Coming back to hard training you’ll thank yourself later.
Conditioning should be priority!
Improving your aerobic capacity will greatly increase your recovery from little niggles and injuries. Working on your conditioning will allow for greater blood flow around the body and injured site promoting recovery and taking waste with it.
Again, these are just my protocols and insights to working around injuries. As a coach, I’ve developed relationships with trusted professionals to gain further insights into client’s injuries.
For those looking for quality therapists, Terrance Titus (Chiro), Rod Williams (Acupuncturist), Jim Bostock (Physio) and Matt and Tim Stenzel (Massage) of Axiom Performance are some of the guys I often refer people too.
Develop a plan under the correct guidance and there is no reason you cannot continue to progress.
Above we have Casey Pawson, she has had a hip issue which has resulted in her not being able to back squat, but she is comfortably able to front squat pain free and still progressing for her up coming comp. 100kg front squat 3 x 3 at 62kgs BW