Even when training with proper form and thorough recovery, mistakes and unforeseen injuries can occur while strength training. Experienced lifters who encounter muscle tweaks or strains don’t necessarily take time off from the gym if training around the injury is possible without high risk.
In a video published on her YouTube channel on Oct. 11, 2023, former two-time Figure Olympia champion Erin Stern detailed a five-step protocol she has developed to work through training injuries and promote better recovery. She recommended implementing the five-step program with the supervision of a physician or physical therapist. Check out Stern’s tips below:
[Read More: The Best Upper Body Exercises and Workouts]
Note: The content on BarBend is meant to be informative in nature, but it should not be taken as medical advice. The opinions and articles on this site are not intended for use as diagnosis, prevention, and/or treatment of health problems. Talking to your doctor before beginning a new fitness, nutritional, and/or supplement routine is always a good idea.
Erin Stern’s 5-Step Protocol
Below are Stern’s five steps for training around injury:
Assess
The first of the five steps is determining the physical limitations associated with the injury. Work with a healthcare professional to assess if the injury requires taking a break from training to recover or if it is possible to safely train around it. Proceed to the subsequent steps only if cleared by a physician to train:
Adjust & Adapt
The following two steps involve adapting exercises and aligning training goals with the recovery program. For example, someone dealing with lower body injuries unable to modify exercises or use machines or free weights could prioritize upper body development until healed.
Advance
Stern recommended alternating between exercises that don’t aggravate the injury to maintain consistent growth even while recovering. Lifters dealing with hip impingement issues can avoid squatting and instead rely on isolation lifts like hip thrusts and cable glute kickbacks.
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[Read More: The Best Upper Body Exercises and Workouts]
Stern suggested using partial reps to limit the range of motion to work around injuries. Pause reps and slow eccentrics increase time under tension and promote hypertrophy. A Journal of Strength and Conditioning Research study found that “partial range of motion exercises might have some similar benefit on muscle hypertrophy as the conventional full range of motion…these may be employed to those in rehabilitative environments and those that seek more specific regional, local hypertrophic responses such as physique competitors.” (1)(2)
Awareness
After recovering from an injury, mindfulness of the movements that can trigger pain or injury is critical. Having a list of exercises that need modification or that should continue to be avoided can be helpful.
The chance of injury goes up [when] lifting heavy.
Prioritize proper form when increasing training volume and intensity after recovering from injury. Learn to listen to the body and stop if an exercise feels uncomfortable.
References
- Azevedo PHSM, Oliveira MGD, Schoenfeld BJ. Effect of different eccentric tempos on hypertrophy and strength of the lower limbs. Biol Sport. 2022 Mar;39(2):443-449. doi: 10.5114/biolsport.2022.105335. Epub 2021 Jun 1. PMID: 35309524; PMCID: PMC8919893.
- Newmire DE, Willoughby DS. Partial Compared with Full Range of Motion Resistance Training for Muscle Hypertrophy: A Brief Review and an Identification of Potential Mechanisms. J Strength Cond Res. 2018 Sep;32(9):2652-2664. doi: 10.1519/JSC.0000000000002723. PMID: 29985227.
Featured image: @2x_ms_olympia on Instagram
