From Sprains to GAINZ: How Training Through Injury Can Speed Up Recovery

By Ryan Humphries
Axistence Co-Founder & NASM Corrective Exercise Specialist

Injuries suck. They’re frustrating, painful, and can derail your training. From broken bones to sprains and strains, I’ve had my share, and I know how tempting it is to just throw in the towel and binge-watch Lord of the Rings on repeat...okay, maybe that’s just me.
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But what if I told you that continuing to train could actually speed up your recovery? Because it can, and that’s what this post is all about.

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With the right approach, you’ll not only stay strong but you’re likely to heal faster. Let’s take a quick trip to nerd-ville to learn why.

Movement increases blood flow, which is crucial for healing. Blood delivers the materials (oxygen, nutrients) needed to rebuild the damaged area. Research shows that light exercise, even with an injured limb, can increase circulation and promote faster recovery.
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But there’s a catch: the key is “light.” You don’t want to push through pain—just gently encourage the healing process.

“But Ryan, I feel like if I only work muscles on one side then I’ll wind up with an asymmetry!” Here’s where things get interesting. Studies suggest that working out the non-injured side of your body can actually help maintain strength on the injured side. This phenomenon, known as "cross-education," occurs because when you train one side of your body, the brain sends signals to both sides, helping maintain strength in the injured area even without direct exercise. In nearly 15 years of training, I’ve NEVER seen an asymmetry develop from working out while injured.

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Mend it, Don’t End it

If the injury is severe enough, you’ll likely have a few PT exercises to help rehab the area. Use your time in the gym to do those PT exercises (that may or may not be getting done at home).

Example: Let’s say we have a member with an injured left shoulder. If we’re doing overhead presses in class, we’ll have them do single-arm dumbbell presses with the right shoulder, and then complete their PT exercises on the left. And just like that, we’re not only healing the injured area, but we’re staying consistent in the gym and making GAINZ.

Training through injury isn’t about pushing harder; it’s about training smarter. With the right approach, you can stay strong, maintain your progress, and even accelerate your recovery.

At Axistence, we understand that living an adventurous life could, at some point, mean getting sidelined with an ouchie. Our coaches are professionals who are here to help you stay on track, train smartly, and most of all, get you the results you’re looking for.

If you've been injured, reach out to an Axistence Coach....or Frank Azar, the Strong Arm ;)

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