How to Train Around an Injury Without Losing Progress
Introduction
You’ve been consistent. You’ve been putting in the work. Then, out of nowhere, an ache, tweak, or nagging pain shows up.
The old advice used to be simple: “Just rest.” But for most active people, completely stopping training isn’t the only option — and in many cases, it’s not the best one. At Nordic Performance, we help athletes and active adults keep moving, stay strong, and train safely while working through injuries.
Why Stopping Completely Isn’t Always the Answer
When you stop moving altogether, your body starts to decondition quickly:
Strength and muscle mass decline
Mobility decreases
Tissue healing can actually slow down without proper loading
Research consistently shows that strategic movement can help reduce pain, improve recovery times, and keep your body performing. The key is knowing what to modify — and what to leave alone.
Step 1: Identify What’s Actually Injured
Not all injuries are created equal. A tendon irritation, mild muscle strain, or joint overload each require different approaches. Getting clarity early — whether through a PT screen or movement assessment — helps avoid unnecessary setbacks.
For example:
Achilles irritation: Running mileage might need to drop, but we can often maintain strength with controlled calf raises, biking, or single-leg balance and stability drills.
Shoulder impingement: Overhead lifts may be off-limits, but landmine presses, rows, and lower-body training stay in the mix.
Step 2: Train What’s Pain-Free
This is one of our core philosophies at Nordic Performance: don’t stop training, train smarter.
If your shoulder’s flared up → focus on lower body and core.
If your knee’s aggravated → hit upper body and posterior chain work.
If running volume is the issue → swap in assault bike intervals, rowing, or light cycling to maintain conditioning without pounding the joints.
You’d be surprised how much you can maintain — and even improve — while letting the injured area recover.
Step 3: Load the Tissue… the Right Way
Total rest rarely solves the problem. Injured tissues — whether it’s a tendon, ligament, or muscle — need progressive, controlled loading to heal properly.
For example:
For tendinopathies like patellar or Achilles irritation → slow, heavy loading often drives recovery.
For muscle strains → controlled range strength work builds tissue tolerance without overloading it.
This is where individualized plans make a big difference. A little structure up front saves months of frustration later.
Step 4: Address the Underlying Cause
Most injuries aren’t random — there’s usually a movement restriction, strength imbalance, or volume spike that triggered it. Training around the injury gives us an opportunity to:
Improve mobility in restricted joints
Strengthen supporting muscles
Adjust technique and mechanics to avoid re-injury
It’s not just about getting you back — it’s about keeping you there.
Step 5: Build Recovery Into the Plan
Training smarter around injuries also means doubling down on recovery:
Prioritize sleep and nutrition to support tissue healing
Use active recovery tools like mobility work or Normatec compression
Avoid going back to “100%” the second you feel better — progress gradually
Takeaway
Being injured doesn’t have to mean hitting pause on your training. With the right strategy, you can stay active, maintain strength, and even improve performance while recovering. The key is training smarter — not harder — and giving your body the inputs it needs to heal.
At Nordic Performance, we work with athletes and active adults every day to create individualized recovery and training plans so they can get back to doing what they love — without starting from zero.
