Should you train around injuries or soreness?

Are you afraid of picking up an injury while working out? Perhaps you’ve already sustained one, in the gym or doing some other physical activity. Should you train around injuries or soreness? Some injuries can easily be prevented by better training, getting enough rest and supplying your body with nutrients it needs to recover from workouts. In this article I will share with you how to deal with common training injuries, soreness, and how to prevent this entirely from happening.

Preventing Soreness

Many times people get sore from workouts because of a few simple mistakes. First of all, they don’t train regularly, so when they get into the gym they overdo it. If your muscle is not adjusted to high intensity workouts, you have to ease it into the grind.

Every activity takes a period of adjustment. If you don’t train your legs on a regular basis, you will definitely be sore after doing a couple sets of heavy squats. But if you train your legs every week, that soreness will disappear although you’ll be lifting far greater weight. Another way to prevent muscle soreness and potential injuries is to balance your training frequency. If you train your biceps 4 times a week, and you use high training volume by performing multiple sets and reps, you will get sore biceps, and possible irritation of the tendons and joints in the shoulder and elbow. This irritation can become a chronic issue if you keep the same training strategy.

In case you feel symptoms of an overuse injury or extreme muscle soreness, try to lower down your training frequency and training volume. You don’t necessarily have to do less training altogether, but you should definitely focus less on the area that is causing trouble.

Should You Train Around Injuries Or Soreness?

If you’re trying to workout while being injured, I wouldn’t really recommend it. It can vary however, depending on the injury you’re dealing with. Sure, it you twisted your ankle you can do most upper body exercises. If you dislocated a shoulder, you can still perform some isolation leg exercises. If you have less dangerous injuries, try to work around them, but be extra careful. In the ideal scenario, you should wait until the injury is well healed before stepping into the gym.

There are some instances when you might be unsure if you’ve picked up a small injury, or it’s just a really sore muscle or a tendon. Regardless of what it actually is – rest, or use that muscle area as little as you possibly can. Use some ice to speed up recovery, sleep, and keep your diet healthy and clean to promote repairment of muscle tissue. Glutamine is a great supplement that can also help.

Utilize Ice

A great technique that is used by pro athletes, especially MMA fighters, and even Navy Seals, is cold therapy. That includes a few ways of exposing your body to cold temperature for a limited period of time.

A simple way to do it is cold showers. Cold showers cause a vasodilation effect, which relaxes the soft tissue within the body, allowing for increased bloodflow into the muscle. As your muscle is pumped with more blood, it gets more nutrients and oxygen which allow it to grow and recover faster. Having a cold shower after a workout is a great technique for improving your recovery and reducing the likelihood of picking up an injury.


These are some simple guidelines that you should definitely have in mind. Listen to your body’s signals, and don’t do more than you feel is healthy for where you’re at in this moment of your fitness journey. Your muscle gains will thank you for the patience and wisdom you bestow unto them.