Training Through Injuries: How to Maintain Gains Safely

Recovery • Jan 10, 2026 • Keywords: training with injury, rehab, cross-education

The "All or Nothing" Mistake

One of the biggest mistakes lifters make when injured is stopping all physical activity. While rest is crucial for acute injuries, total inactivity often leads to muscle atrophy, stiffness, and depression. The goal is to find the "entry point"—the level of activity that stimulates the muscle without aggravating the injury.

From R.I.C.E. to M.E.A.T.

The old R.I.C.E. protocol (Rest, Ice, Compression, Elevation) is outdated for many soft tissue injuries. Modern sports science favors M.E.A.T.:

• Movement: Gentle range of motion to prevent scar tissue formation.
• Exercise: Loading the tissue appropriately to stimulate healing.
• Analgesia: Pain management (natural or pharmaceutical) to allow movement.
• Treatment: Professional care like physical therapy or massage.

Modifying Exercises (Regressions)

You don't always have to skip "Leg Day" because of a knee tweak. You can modify:

• Range of Motion: Box squats instead of deep squats.
• Tempo: Slow eccentrics with lighter weight to reduce joint stress.
• Stability: Machine press instead of dumbbell press for shoulder issues.

The Cross-Education Effect

This is like a cheat code for injury recovery. Research shows that training the uninjured limb can maintain strength in the immobilized limb by up to 10-15%. Neural drive is improved unilaterally, and the central nervous system sends signals to the opposite side. If you broke your left arm, training your right arm hard will help save your left arm's gains.