Can you still train while hurt or injured?

Damn, we have all been there! Just as you are hitting your straps an old niggle, or maybe a new niggle pops up. Or unfortunately a serious injury occurs. What can you do?

 We had a chat to SQD resident PT Cam Furse on some on how to train through an injury (and when you need to just rest!)

What can I do if I sustain an injury?

  1. I would first recommend seeing a professional to get an accurate diagnosis of the problem. This will allow you to know whether it’s serious or not. ( GP, Physio, Etc. )
  2. Rehab – Once the problem is identified, look to create a plan to get back to 100%. See an exercise professional to help create this plan with you.
  3. Follow the plan and check in with professional to track progress.

Can I train through minor injuries?

  1. It will always depend on the severity of the injury. Get it checked.
  2. If you have a lower body injury look to train upper body, and visa versa.
  3. If a particular movement aggravates it try something different or low impact exercise e.g. Running hurts try bike riding, swimming, rowing etc.
  4. Prehab – look to strengthen weaknesses or areas you know will take the brunt of what you are working.
  5. Warm up appropriately. I see people all the time get straight into a workout without priming the body. The body needs a bit of time to get ready for what is in store.
  6. Try elevating the heart rate and body temperature for at least 5 mins and replicating the movement patterns in a slow deliberate way. Eg. If bench pressing try a few shoulder circles and slow push ups first.

Should I push through and just harden up?

  1. Again it comes down to the severity, always seek professional guidance if you are feeling pain or unsure.
  2. You could make it worse by pushing through pain.
  3. Know your body. Know what is general soreness, what is tightness, stiffness, tears, strains,breaks, aches etc.
  4. there is no failure in taking a rest day or even a rest week. Give you body the time it needs to heal to help prevent more serious injury down the track.

Can I reduce my risk of injury?

  1. Yes of course
  2. If unsure how to approach your training employ the services of a professional to give you a structured program and appropriate exercises.
  3. Keys to success: stretching, strengthening, conditioning, recovering, nutrition,mobilising, learning, rest.
  4. Follow these steps when exercising: Warm up, Appropriate exercise program/ exercise choices for your ability/ experience, Cool down, Recover ( nutrition, stretching, rest, hydration ).


If you’re working through an injury at the moment be sure to see a professional prior to commencing any physical activity. This blog post has been written as a guide only.