Usually yes, with changes. Most muscle, tendon and joint injuries do better with modified training than with complete rest, as long as you are not making the injured area worse. Get it assessed first so you know what you are dealing with.
Some injuries do need a period of protection. That is why the diagnosis comes before the plan.
How training is usually modified
- Train around it. An injured ankle does not stop upper-body and core work.
- Reduce the load, not the habit. Lower the weight, range, speed or volume of the movements that hurt.
- Swap the activity. Cycling, swimming or the rowing machine can maintain fitness while impact is limited.
- Rehab is training. Your prescribed exercises load the injured tissue in a controlled way so it adapts.
A simple pain guide
- Mild discomfort that settles within a day is generally acceptable
- Pain that builds during a session, changes how you move, or is worse the next morning means you did too much
- Sharp pain, giving way or swelling means stop
Your practitioner may set different limits for your injury. Follow those over any general rule.
When not to train until you have been assessed
- A suspected concussion
- A suspected fracture, or you cannot bear weight
- A pop followed by rapid swelling or a joint that gives way
- Numbness, tingling or weakness spreading into an arm or leg
- Chest pain, fainting or unusual shortness of breath: call 911
How we handle it
Our trainers communicate with our health care providers, so your program can be adjusted while you are treated and progressed as you heal. That applies to both personal training and sports performance training. Rehab itself is covered on our physiotherapy page.
Related: should I use heat or ice?
Injured and not sure what you can still do?