Dr Corey educating a patient on how to prevent & treat training injuries

Training Injuries & Recovery Strategies

If you’ve been training for a while, there is no doubt that you’ve had some niggles or injuries along the way; it’s a normal part of the training process and often isn’t anything to be overly concerned about. But when it comes to issues like back pain, sports and muscle injuries, it can be tough to determine whether to stay active or rest. In this blog post, I discuss training injuries and the best recovery strategies for each. These are common injuries I see rather often and do not include serious injuries that require a more in-depth approach, which should be discussed with the help of your local Perth chiropractor.  Whether you’re an athlete, a fitness enthusiast, or simply want to stay healthy, we’re here to help. 

Resting Injuries: Finding the Middle Ground

If you have ever dealt with an injury or niggle in the gym, it’s often hard to get consistent advice from health professionals. There tend to be two messages that dominate:

  1. Complete rest of the area 
  2. Load it up 

The only issue I have with the above options is that they leave no wiggle room, and injury is rarely black and white. “Complete rest” may send the message that avoiding movement is the answer, while “load it up” may convey that we should just push through the pain and continue lifting the way we have been. 


Regressions & Modifications: How to Keep Training with Injuries

In the words of Greg Lehman, “Calm sh*t down, build sh*t up.” 

The key to training with injuries lies somewhere in the middle. With an acute (sudden or new) injury, rest for two or three days may be appropriate, and you certainly won’t lose any progress; the body tends to do an excellent job at healing given time. However, this is a temporary solution, and eventually, we will need to load it to improve our chances of recovery and lower the risk of re-injury. 

When we return to loading the area, it’s important that you find positions and loads that are tolerable to your current abilities. This will act as a starting point from which you can build and eventually return to regular training.  

Training Uninjured Areas

You can also continue training uninjured areas of the body. If you hurt your shoulder, you wouldn’t stop squatting, would you? While it may be frustrating to not train at full capacity, it is essential to keep moving in other ways. This may mean using a variation of an exercise, cross-training, or simply focusing on the lower body while your upper body injury recovers. 

Tips & Strategies for Staying Active

So how do we keep training? This is where regressions and modifications come in. Let’s say you have a pinch in your hip at the bottom of a low bar back squat that has flared up recently; after allowing 2-3 days to let the area calm down (if needed), we can continue to squat using modifications such as: 

  • Box squats 
  • Split squat 
  • Front squat 
  • High bar squat 
  • Squatting with a lighter load 

Hopefully, using one of these allows you to continue squatting while we work towards returning to low-bar back squats again. Keep in mind that these aren’t hard and fast rules, and you’ll need to have some patience as we gradually build it back up. 

Seeking Help for Serious Injuries with Perth Chiropractors

As with anything related to training and injury, it’s important if you suspect anything serious, you should seek the help of a Perth chiropractor who works with an active population for a thorough assessment and guidance to get you back to your normal training. 

Book online with experienced chiropractors at our three local Perth chiropractic clinics in Beeliar, Jandakot, and Southern River, or call us to discuss your needs with a friendly team member.

Dr. Corey Williams 


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