Training around injuries!!

Training around injures...

It's something we all have to deal with at one point or another in our training journey!

It's happened to me many times and there's usually 3 outcomes that follow...

1) You stop training all together.

( It's easier for some to give up then it is to actually face an issue and work around it! )

2) You ignore it, keep training like normal  further injurying yourself.

( Stubbornness or egos generally drive this and the result is always more pain, sometimes lasting a lifetime! )

3) You train smart, rehab/rest the problem and move fowards when you can.

( Sounds simple right?! But so many people choose the quick or easy options over the longer, more difficult ones 🤷‍♂️ )

I know which one I'd rather do, but unfortunately most people choose to either give up or bury their head in the sand by pushing further into the pain, and the result is either they're back to square one of sitting on the couch or they've done further damage and that little niggle is now possibly a injury that lasts longer than it should!

I'm speaking to you all about this because I've been there and done that, trust me!

During my 14 year training career I've had countless injures/setbacks.

Bursitis in the left shoulder

Fix: No heavy pressing movements for 6 months, focussing on legs/abs/core, lots of cardio.


Fix: No heavy compounds or spinal loading movements, lots of walking, gentle stretching daily, core specific rehab exercises.

Tendinitis of the right knee

Fix: No heavy leg sessions for 6 months, mostly upper body sessions.

Strained left shoulder

Fix: Again, no heavy pressing movements for 3-5 months, plenty of lower body/ab/arm work.

Ankylosing Spondylitus

Fix: No Fix for this, when my back flares up I stop loading it, daily stretching required everyday regardless. When my knees flare up, no heavy leg movements ect.. I could go on about this but I'll leave it there!

I've also had many non physical set backs...


Fix: I've had to change my training times to either early before work or late at night when everyone's in bed.

Mental health issues

Fix: No "fix" for this as such, but during my darkest days I found walking twice a day listening to music helped keep me moving instead of laying down depressed, I would also force myself to the gym every chance I got to train for some of those natural endorphins.

Working 12 hour shifts

Fix: I would modify my training programming from 5 days per week, back down to only 2 or 3 so there was leas pressure on myself and I was still following a structured plan. Once again I was forced to train early in the morning, late at night or on weekends.

Now these are just some of the setbacks I've faced and ones that you'll possibly face aswell.

Quitting was never an option to me, sure it crossed my mind and I did take afew weeks off training here or there when I really needed to, but there's ALWAYS A WAY TO KEEP YOUR BODY MOVING!!

Theres an old saying...

You either can or you cant,

Both statements are true!! 💯💯

If you want it bad enough, you'll always find a way to keep going ❤️❤️

If you need help working around an injury or setback in life, reach out to me and see how I can help you in your journey!!

- Craig Hamilton

64 views0 comments