Why You Should Keep Strength Training Through Injury and Pain (And How to Balance It with Rehabilitation)

Injury and pain are unfortunate but common aspects of physical training and an active life. When faced with these challenges, many people instinctively want to halt their strength training altogether. However, maintaining a strategic approach to strength training during injury or pain can be beneficial to your overall recovery and long-term healing progress. Here’s why continuing with strength training, combined with smart rehabilitation strategies, can be advantageous, and how to balance these aspects effectively.

The Benefits of Continuing Strength Training Through Injury

1. **Preservation of Muscle Mass and Strength**

  Muscle Atrophy: Prolonged inactivity due to injury can lead to muscle atrophy and a decrease in overall strength. By engaging in modified strength training, you can mitigate the loss of muscle mass and maintain strength levels, which can facilitate a quicker recovery and return to full activity.

2. **Enhanced Recovery Through Blood Flow**

  Circulation: Moderate strength training promotes blood circulation, which can aid in the delivery of essential nutrients and removal of waste products from the injured area. Improved circulation can accelerate healing and reduce recovery time.

3. **Mental Health and Motivation**

 Psychological Benefits: Continuing to train, even at a reduced intensity, helps maintain a sense of normalcy and control. It can also keep you motivated and engaged in your recovery process, reducing feelings of frustration and helplessness.

4. **Functional Strength Maintenance**

 Preventing Imbalance: Even when you’re dealing with an injury, working on other muscle groups and maintaining functional strength can prevent imbalances and asymmetries that could lead to further issues down the line.

Balancing Rehabilitation and Strength Training

1. **Consult with Professionals**

Always start by consulting with a healthcare professional or physical therapist. They can provide personalized advice on which exercises are safe and effective for your specific injury and recovery goals. Having a routine to follow can also help keep you on track and not guessing on a day to day what and how to do things.

2. **Adjust Intensity and Volume**

  Adapt your strength training routine to accommodate your injury. This may involve reducing the weight, altering the number of sets and reps, or focusing on exercises that don’t aggravate the injured area. The goal is to continue stimulating your muscles without causing further harm.

3. **Incorporate Rehabilitation Exercises**

Include specific exercises that target your injury directly. These exercises are designed to strengthen the area, improve range of motion, and support overall healing. They should complement rather than compete with your regular strength training, remember they should challenge you without pushing you into sharp or intense pain.

4. **Prioritize Form and Technique**

Maintaining proper form and technique is crucial, especially when working through an injury. Poor form can exacerbate the problem or lead to new injuries. Focus on executing each exercise with precision to avoid additional stress on the injured area. Use a mirror, or video record your movements to see how you might be moving.

5. **Listen to Your Body**

 Pay close attention to how your body responds to both rehabilitation and strength training. Mild discomfort can be normal, but sharp or worsening pain is a sign that you may need to adjust your approach. Always err on the side of caution and modify your routine as needed. Keeping a pain or activity journal can be a great way to track how and what you are doing, and any related sensations. 

6. **Recovery and Rest**

Allow adequate time for recovery between sessions, or during periods of higher intensity. Overtraining can impede your progress and extend the healing process. Ensure that your routine includes sufficient rest and recovery to support both your injury rehabilitation and strength training goals.

7. **Focus on Overall Wellness**

Use a holistic approach to combine strength training with other aspects of wellness, such as proper nutrition, hydration, and adequate sleep. These factors play a significant role in recovery and overall performance, helping to optimize your training outcomes.

In conclusion, continuing with strength training during an injury or pain doesn’t mean pushing through significant discomfort or ignoring professional advice. It’s about finding a balanced approach that supports your recovery while maintaining your strength and fitness levels. By carefully adjusting your routine, incorporating rehabilitation exercises, and listening to your body, you can make steady progress without compromising your healing process. Remember, the goal is not just to recover but to emerge stronger and more resilient than before.