Training through injury: Should I crack on or rest?

If you’re doing a sport or any training regime that has any sort of intensity, you’ll get niggles or tweaks at some point. It will happen at some point, so below is some ways we can address the injury and continue to progress with your fitness. I’ve had some back issues for sometime due to being silly and going too heavy I should have stayed lighter and focussed on form. We’ve all been there and understand the frustration.

Common Issues

Most injuries happen outside the gym, during other sports/hobbies, or because of an underlying issue. The majority of us start CrossFit with mobility issues related to previous activities or our jobs.

Common examples include hip and ankle range of motion issues due to office or driving jobs or shoulder and lat tightness due to classic bodybuilding type training. There are plenty of ways we can address this so don’t be down hearted if you’re in this category!

Talk to a Coach

If you’ve just joined or are having any mobility/range of motion issues then please speak to a coach. It’s our job to help out and offer any information we can to get you moving pain free and getting as much out of the workout as possible.

Don’t feeling like you’re being a “hassle” asking to scale. The reason we have a coach leading the class is partly so we can be there to offer advice and direction about scaling or adapting any movement during the class.

If you have any questions then either drop the coach a message or come in a little bit earlier and have a good old chin wag with the coach.


Scalability of CrossFit is in my opinion one of its best aspects. A 90-year old lady can do the same workout as an 18-year old girl if the workout is scaled properly. It of course depends on a character of the injury, but in 99% of the cases it will take a small adaption or a change to an upper body or lower body biased workout.

The big shiny RX on the board can be too tempting sometimes and we’ve all been in the position where we’ve chased RX when we know we probably should scale the weight or movement until we’re proficient enough to handle that tricky range of motion or loading. So at the end of the day we want intensity, that’s how we will meet our fitness goals!!


Our advice would be to come down and train. It can be tough not doing exactly what everybody else is doing, but stick to the adjusted programming and you will be back to 100% before you know it. It sometimes can be a great opportunity to take some time away from logging scores on the whiteboard and focus on moving really well.

An upper body injury means you can take some time to great really good at squatting! Or maybe you have a knee issue and can take a few weeks to try and get that first pull up!

Lastly, if you do have any issues we are not doctors by any means, so we need to know from your doctor or physio about what you can and cannot do, but once we do know it, we can get you started.

Keep you chin up and work on weaknesses

Head Coach Tim

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