How Do I Workout When I Am Injured?

My passion is getting people pain-free. It’s personal for me. I spent most of my early life in physical pain due to overtraining during my college basketball career. Back then, I sought “fleshly” desires to numb that pain—alcohol and opioids—trying to find a temporary fix for a permanent problem.

Today, my perspective is different. I’m the director of a mobile training company, a certified trainer since 2016, and I hold a degree in Kinesiology. In 2021, I was voted top three in the world for corrective exercise, and in 2024, I was blessed to be voted number one. My daily mission is zeroed in on getting people back to movement, and I lead a team of eight trainers teaching them to do the same. This is my bread and butter.

When I work with an injury, I’m usually working backward. I assess the dysfunction, target the “nagging” issue, and manage the pain to get the body back to a place where it can actually train. While I don’t know your specific injury, I want to give you my “secrets” for working around it.

 

1. Movement is Medicine (Most of the Time)

 

My first rule for my trainers is: Don’t stop moving. Your intensity and frequency should change, but only in rare cases do I suggest avoiding movement entirely.

The Disclaimer: This does not apply to broken bones, stress fractures, concussions, or bone bruises. If it’s a structural break, rest is non-negotiable—use that time to train the muscles that aren’t affected. But for almost everything else? Mobility and light stretching should continue.

 

2. Play Investigator

 

Most new trainers or clients think, “If my knee hurts when I squat, I just shouldn’t squat.” I don’t agree. We have to play investigator. You have to ask the right questions to find the “causation trail”:

• Where is the pain located? Does it radiate?
• Is it a sharp pain, or a dull ache? Soreness?
• Does moving it help or hurt? Is there swelling? What moves make it feel good?

Example: Inner knee pain is often a form issue. Many women have valgus knees (knees that cave in), often caused by tight hips and hamstrings. This breaks the kinetic chain from hip to ankle. Your knee takes the weight incorrectly because your VMO (the teardrop muscle) isn’t strong enough.

The Math of Pain for Knees: Every $1\text{ lb}$ you are overweight puts $4\text{ lbs}$ of pressure on your knees. If you are $10\text{ lbs}$ over your goal weight, that’s $40\text{ lbs}$ of extra pressure—plus bad form. You discover these “rabbit trails” by asking the right questions.

 

3. Build the Foundation

 

Once you know the issue, step back from the heavy weights and focus on corrective exercise.

* Avoid “Instagram Trainers”: Many only have experience training themselves. For injuries, look for Physical Therapists or licensed professionals.

• Check the Certs: If you’re looking for a trainer, look for the “Big Three”: ACE, NASM, or ACSM. Avoid certifications like ISSA—they are often open-book, at-home tests, which is a red flag in the age of AI.
• Trust the Pros: I highly recommend following “Rehab Science” and “Dr. Devon” on YouTube and Instagram for injury-specific foundations.

 

4. Radiate Outward

 

If you’re working on the specific joint that hurts and seeing no improvement, radiate out. Look at the joints and muscles that “stack” around the injury. Often, a shoulder issue is actually a posture, mid-back issue, or a knee issue is actually a hip issue.

 

5. Foundation Training is Not a “Season”

 

Injuries stick around because we stop doing the “boring” foundation work too soon. Your daily life (your job, chores, etc.) likely won’t change, so your corrective work shouldn’t either.

Even when I’m injury-free, my warm-up is specific to my past dysfunctions. Nothing “icks” me more than a trainer who only does “dynamic stretches” to get the heart rate up in a warm-up. That doesn’t prepare the joints for load! Also, using isometrics (holds) and stretches specific to your needs (like piriformis stretches for low back pain) before and after your workout is good. Don’t worry—stretching cold muscles won’t make them “snap!”

The Bottom Line: Don’t let an injury sideline your devotion to your health. Shift your focus, play investigator, and move with intention.

 

Disclaimer: I am a certified professional in corrective exercise and have my Bachelor in Kinesiology, but the information provided in this blog is for educational and informational purposes only. It is not intended as a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition or physical pain. Never disregard professional medical advice or delay in seeking it because of something you have read on this blog. Reliance on any information provided here is solely at your own risk.