Training Around Pain - Smarter Rehab for Long-Term Strength
One of the biggest mistakes lifters make when they get injured is swinging too far in one direction by either pushing through sharp pain or avoiding training the area entirely. Both extremes can slow down recovery. The truth lies in the middle, listening to your body, moving through pain free ranges of motion, and gradually expanding that range as the joint or muscle heals.
When I went through my own bouts of rehab, I learned firsthand that completely ignoring the injured body part often leads to stiffness, weakness, and a much tougher comeback. On the other hand, stubbornly forcing full range of motion while the injury is fresh only made things worse. The key was finding the “green zone” the range where I could move without pain and using it as a starting point. Over time, I was able to expand that range until I was back to full capacity.
Why You Shouldn’t Ignore an Injury
When you stop training an injured area completely, the muscles surrounding it weaken, blood flow decreases, and the joint loses mobility. This creates a harder uphill battle when you try to return. Even small, controlled movements in a safe range help keep the tissue healthy, encourage circulation, and maintain the mind-muscle connection.
Gradual Range of Motion Progressions
Start with partial movements that don’t trigger pain. For example, if full extension on a press hurts your elbow, try shortened pressing patterns or isometric holds where the joint feels comfortable. Slowly, as tissues adapt, increase the depth or range. Progress isn’t always linear, some days you’ll be able to move further than others but consistency matters more than perfection.
Elbow Pain Considerations
Use elbow sleeves: Provide compression, warmth, and improved blood flow.
Adjust grip width on squats: Widening the grip reduces strain on the elbows while keeping upper back tightness.
Modify pressing variations: Neutral grip dumbbells, football bars, or push ups can reduce irritation.
Address triceps and forearm balance: Strengthen the surrounding musculature with extensions, hammer curls, and wrist work.
Knee Pain Considerations
Don’t skip squats entirely: Try box squats, tempo squats, or leg presses in a pain free range.
Strengthen surrounding muscles: Focus on quads, hamstrings, and glutes for better stability.
Use knee sleeves: Compression and warmth help manage pain and keep joints moving.
Monitor squat stance and depth: Adjust foot angle and squat depth to stay in a safe range.
Shoulder Pain Considerations
Adjust pressing angles: Neutral grip dumbbell or Swiss bar pressing is often friendlier than straight barbell work.
Strengthen scapular stabilizers: Rows, face pulls, and band pull-aparts help build shoulder integrity and stability.
Modify overhead work: Swap heavy overhead presses for landmine presses or partial ranges if needed.
Check bench setup: Excessive flaring or tucking of elbows can increase stress, find a middle ground.
Low Back Pain Considerations
Modify loading: Safety bar squats, belt squats, and trap bar deadlifts reduce direct spinal stress.
Prioritize bracing: Core control and breathing mechanics make a huge difference.
Use hinge progressions: Start with RDLs, block pulls, or hip thrusts before moving back to full deadlifts.
Add core accessories: Planks, Pallof presses, and bird dogs reinforce stability.
Incorporate Reverse Hypers: These strengthen the spinal erectors and glutes while also providing a gentle decompression effect on the spine, making them an excellent tool for both rehab and prevention.
Wrapping It All Up
Pain doesn’t have to be the end of your training, it’s feedback. Instead of ignoring it or letting it sideline you completely, use it as a guide. Train through ranges that feel safe, progress gradually, and make small adjustments like compression support or grip changes to reduce unnecessary stress.
Injury rehab is less about doing nothing and more about doing the right things consistently. That’s how you come back stronger, healthier, and ready to push again.
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