Injuries happen. Whether it’s a rolled ankle from a weekend hike, a dodgy shoulder from too many overhead presses, or a back issue that’s been lingering for months, at some point most active people deal with injury. The question isn’t whether you’ll get hurt. It’s how you come back.
As a certified rehab trainer, this is something I’m passionate about. I’ve worked with people recovering from knee reconstructions, shoulder surgeries, chronic back pain, and everything in between. And the biggest mistake I see? People either come back too hard, too fast, or they stop training altogether.
Neither is the right approach.
Step 1: Get Cleared, Then Get Moving
First things first: see your physio or doctor. Get a proper diagnosis and clearance to start moving again. I’m a trainer, not a medical professional, and I won’t guess at what’s going on inside your body.
But once you’re cleared to move? That’s where the real work starts. And notice I said “move,” not “train at full intensity.” There’s a big difference.
The goal in the first phase isn’t fitness. It’s restoring basic movement patterns and rebuilding confidence in your body. Can you squat without pain? Can you hinge at the hips? Can you push and pull with the affected area? We test, we modify, we progress.
Step 2: Train Around the Injury
This is the bit most people miss. Just because you’ve injured your shoulder doesn’t mean you stop training your legs. Just because your knee is recovering doesn’t mean your upper body has to take a holiday.
We work around injuries, not through them. I’ll program sessions that keep you active and progressing while protecting the injured area. You’d be surprised how much training you can still do with one thing out of action.
This also prevents the mental spiral. When people stop training completely after injury, they lose fitness, gain weight, and feel terrible about themselves. That makes the comeback even harder. Staying active, even in a modified capacity, keeps your momentum going.
Step 3: Progressive Loading
Once the injured area is ready to work again, we don’t just throw you back into full sessions. We use progressive loading, gradually increasing the demand on the affected muscles and joints over weeks.
This might look like:
- Week 1-2: Bodyweight movements only, limited range
- Week 3-4: Light resistance, full range of motion
- Week 5-6: Moderate resistance, increased volume
- Week 7-8: Return to normal training loads
The timeline varies depending on the injury, but the principle doesn’t change. Gradual, systematic, patient progression.
The Mental Game
Here’s what nobody talks about: the mental side of coming back from injury is often harder than the physical side. You’ll feel frustrated. You’ll feel like you’ve lost all your progress. You’ll compare yourself to where you were before and feel discouraged.
All of that is normal. But it’s not helpful.
The reality is that your body has muscle memory. Strength comes back faster than it was built the first time. If you were fit before, you’ll get there again. But only if you’re patient enough to do it right.
I’ve seen people rush back and re-injure themselves within weeks, then spend another three months on the sideline. Don’t be that person. Take the time now to come back properly, and you’ll be training for years to come.
Working With a Trainer Makes a Difference
Rehabbing on your own is possible, but it’s hard. A trainer with rehab experience can modify sessions in real time, adjust based on how you’re feeling that day, and progress you at the right pace. My rehab certification means I understand the injury process, the healing timeline, and how to bridge the gap between physio and full training.
If you’re coming back from injury and want guidance, come talk to us. We’ll build a plan that gets you back to full strength, properly.
