Getting hurt sucks! Especially when you’re starting your workout. You’re all psyched up ready to hit the weights, trail, whatever. Then, out of left field, your shoulder/neck/back/etc. starts to hurt. You push through it for a few sets but to no avail. The pain is there and it won’t let you train. What do you do?


Step #1

Substitute your movements! Sounds simple but you’d be surprised how many of us simply stop the workout and don’t attempt other exercises. Your shoulder hurts from pressing? Try some dumbbell rows. Squats bothering your knees? Try single leg Romanian deadlifts. The point is you can work around the pain, not through the pain. Your body won’t be mad that you didn’t do your workouts in the correct order for the week. Switch Monday’s workout with Tuesdays and so on.


Step #2

Take care of it! Treat your workout as a 1 hr rehab session and spend some time correcting the problem. Hey, you’re already at the gym. You might as well put some time into your body’s health instead of beating it to death. Calling it quits and going home to sit on the couch isn’t going to make it heal any faster. If you have the time and resources seek a qualified physical therapist or chiropractor. At the minimum, get yourself a deep tissue massage. Aside from the physical benefits it can be very therapeutic for your brain.


Step #3

Go for a walk! (assuming that doesn’t cause more pain) Believe it or not this is my go-to after 15-20 min. of corrective exercises and stretching. Walking is one of the best ways to help mobilize our muscles, joints, ligaments, tendons, etc. Think of how much time we spend either standing in place or sitting still. Quite a bit, isn’t it? Many health and body issues stem from lack of movement. Walking is one of the most basic of movements, second to babies crawling. Pop the headphones in, turn on your favorite playlist or podcast, and start moving. The farther the better.