Injury Doesn’t Mean Inactivity: How to Adapt and Keep Training Through Setbacks
At Griffin Fit, I often remind my clients that fitness is not a straight line - it's a journey with twists, turns, and the occasional pothole. One of the most frustrating obstacles on that road is injury. Whether it’s a sprained ankle, shoulder strain, or a niggling back issue, an injury can feel like a brick wall in your training program. But here’s the truth: injury doesn’t mean giving up. It means adapting.
Injury Is Not the End - It’s a New Beginning
It’s easy to fall into the trap of thinking, “I can’t train because I’m injured.” But what if we reframe that mindset to “How can I train while I’m healing?” That shift in thinking makes all the difference.
When we approach injury with flexibility and curiosity rather than frustration, we open the door to new ways of moving, thinking, and even discovering weaknesses we’ve been ignoring. Injuries can teach us more about our bodies than we realise, and how we respond can make or break our long-term progress.
The Griffin Fit Way: Adapt, Don’t Abandon
Let’s get practical. Here are a few ways I help my clients continue progressing while managing injuries:
1. Upper or Lower Body Focus
If you’ve injured your leg or foot, it doesn’t mean your upper body takes a holiday. You can still maintain strength with exercises like:
Seated shoulder presses
Cable rows or resistance band pulls
Core work like Russian twists or weighted crunches (if appropriate)
Likewise, if you’ve tweaked a shoulder or elbow, we can focus on:
Lower-body strength: bodyweight squats, lunges, glute bridges
Machine-based leg exercises for stability and support
Low-impact cardio like cycling or walking, if cleared
2. Isometric Training
Isometric holds - where you tense a muscle without moving it - are incredibly effective and safe for many injuries. Wall sits, planks, and static holds can keep your muscles engaged without aggravating your injury.
3. Mobility and Rehab Work
This is a golden opportunity to work on your mobility, flexibility, and rehab. At Griffin Fit, we often use injury periods to enhance joint health, improve posture, and strengthen stabilising muscles that support long-term performance.
4. Mindset & Recovery as Training Goals
Sometimes, the best form of training is mental. Injury teaches patience, discipline, and gratitude - qualities just as valuable as strength or endurance. Use this time to reflect, set new goals, and visualise your return stronger than before. Recovery itself becomes your training program.
Final Thought: Control the Controllables
We don’t always get to choose our circumstances, but we do get to choose our response. Injury is a temporary setback, not a full stop. By staying active within your limits, focusing on what you can do, and staying connected to your goals, you’ll return with more resilience than ever.
At Griffin Fit, I believe in training smart, not just hard. And that includes training through the tough times. If you're injured or unsure how to adjust your program safely, don’t go it alone - reach out. I am here to guide, support, and adapt your training to keep you moving forward, no matter what life throws at you.
