Little Peculiar Fitness Training & Coaching

How Functional Training Helps You Stay Active and Heal

Injuries are one of the most frustrating setbacks for anyone committed to their fitness journey. Whether it’s a sprained ankle from a favorite sport, shoulder pain from bench pressing, or lingering back tightness from sitting too long at work, the instinct is often to stop training altogether.

But here’s the surprising truth: you don’t always have to stop exercising when you’re injured. In fact, with the right approach, continuing to train can actually speed up recovery, maintain your progress, and even help prevent future injuries. Of course always check with your doctor first. 😇

As an experienced athlete, I’ve faced my fair share of setbacks, but a serious knee injury almost two years ago was one of the toughest. Back in the day, I would have played through it—”just rub some dirt on it” and kept going… or as Lucy Bronze of England, who recently wrapped her own leg during a knockout game at the Euro’s and even admitted to playing the entire tournament with a fractured femur. But now that I’m over 60, my first thought wasn’t about the next match, it was about how I was going to walk my dog or go grocery shopping, or even walk to the kitchen on my crutches.

Of course, my priorities have changed, but not my desire to stay functional. Rehab has always been my go-to, because my drive to get back in the game, and just as importantly, to move confidently through daily activities, mattered too much to just sit and wait. That was the beginning of my journey which reminded me that proper recovery isn’t just about healing an injury; it’s about rebuilding strength, resilience, and trust in your body.

Why Do Injuries Happen in Training?

Injuries can happen for many reasons:

• Overuse (too much volume, not enough recovery)
• Poor movement patterns (compensations, bad form, sitting all day)
• Sudden trauma (sports accidents, falls, collisions)
• Load mismanagement (lifting too heavy, progressing too quickly)

Understanding why an injury happened is step one in preventing it from recurring. But in the meantime, you don’t want to lose the progress you’ve made.

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Why Keep Training While Injured?

Stopping all exercise during an injury might feel “safe,” but it can actually slow healing. The benefits of staying active include:

1. Maintaining Strength and Mobility – If your ankle is sprained, your upper body and core don’t need to take time off.
2. Boosting Circulation – Gentle movement increases blood flow, delivering nutrients to tissues for faster recovery.
3. Preventing Muscle Loss – Research shows muscle atrophy can start within 1–2 weeks of total inactivity.
4. Protecting Mental Health – Exercise is a proven stress reliever. Staying active helps you feel in control during recovery.
5. Maintaining Routine – Habit consistency is one of the strongest predictors of long-term fitness success.

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The Pros and Cons of Training While Injured

✅ Pros

• Keeps your body strong around the injury
• Prevents compensatory imbalances
• Preserves your training habits
• Supports faster return to full capacity

⚠️ Cons

• Risk of aggravating the injury if you push too hard
• Adjusting to modified workouts can be frustrating
• Progress may feel slower than normal

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Functional Training: The Best Approach for Injured Athletes

Functional training focuses on movement patterns (push, pull, hinge, squat, carry, rotation) rather than isolated muscles. This makes it a perfect framework when you’re dealing with an injury because you can:

• Modify movements without losing the pattern
• Train the non-injured areas of the body
• Build stability and mobility around the injury
• Keep workouts relevant to daily life movements

For example, if your knee is injured, you can still work on hip hinging (deadlifts, glute bridges), core stability, and upper body pushing/pulling—all while preserving your strength base.

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How to Train Safely While Injured

Here’s a step-by-step approach:

1. Get Cleared First – Always consult with a medical professional. Know what’s safe, what’s not, and what range of motion you should avoid.
2. Identify What You Can Do – Instead of focusing on restrictions, find movement patterns that don’t aggravate your injury.
3. Modify the Load – Reduce weight, volume, or intensity to stay within safe limits.
4. Focus on Form and Control – Injuries are opportunities to dial in technique, tempo, and mind-muscle connection.
5. Incorporate Recovery Work – Mobility, stretching, breathwork, and soft tissue care should be prioritized.
6. Listen to Pain Signals – Sharp or worsening pain means stop. Discomfort is different from damage.

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Example Modifications by Injury

Shoulder Injury:

• Avoid overhead pressing
• Focus on lower body, core, landmine presses, or push-ups with reduced range

Knee Injury:

• Replace heavy squats with glute bridges, hip thrusts, and deadlifts
• Train upper body and core stability

Low Back Pain:

• Reduce heavy axial loading
• Prioritize planks, carries, and controlled hip hinge patterns

Ankle Injury:

• Switch to seated or supported strength training
• Use machines to limit load on ankle while training other muscles

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Recovery Habits Outside the Gym

Training while injured isn’t just about exercise—it’s about total recovery. Don’t overlook:

• Sleep: Your body heals during deep sleep cycles.
• Hydration & Nutrition: Protein, micronutrients, and water support tissue repair.
• Active Recovery: Walking, swimming, or yoga can keep you moving gently.
• Stress Management: High stress slows healing; recovery is holistic.

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Frequently Asked Questions

Should I completely rest after an injury?
Not necessarily. Unless a doctor tells you otherwise, modified training can actually speed recovery.

Will training while injured make my injury worse?
It can if you push too hard or ignore pain signals. But when approached safely, it helps you heal.

Is functional training better than traditional bodybuilding during injury?
Yes—functional training prioritizes safe movement patterns and stability, making it easier to adapt while healing.

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Final Thoughts

An injury doesn’t have to mean a total pause on your fitness journey. With functional training, smart modifications, and a focus on recovery, you can stay active, keep your progress, and come back even stronger.

Remember: the goal isn’t just to “get back to normal.” The goal is resilience—building a body that moves well, feels strong, and is less likely to get injured again.