Tips To Working Out With An Injury Or Pulled Muscle

Tips To Working Out With An Injury Or Pulled Muscle

Do you find that after a heavy workout you almost every time have sore muscles which prevent you from working out as hard the next day? Do you have an injury that keeps coming back or is starting to get worse?

I totally get how frustrating it can be. You have the motivation to train and you have your fitness goals and maybe even a training buddy. But you have an injury that just doesn’t budge!? Have you tried rehabilitation? Have you been to see a specalist? If not and the injury continues I would advise to do so.

So depending on the extent of the injury, I can give you a few tips that I use to prevent it from getting worse and hopefully help improve the injury while training 🙂

If you have been instructed by a specialist to not train or do any sort of movement or exercise please ignore this post.

Warm Up Effectively – Targeting The Injury

  • Spend a little extra time warming up and getting the mobility into the muscles and especially where you have an injury. Dedicate an extra 15 mins of your warmup to really focusing on that movement.
  • When we warm up the body, our muscles are less likely to strain or pull. If we already have a muscle strain, we really do have to take extra care to warm up that muscle effectively before training to prevent any further injury.

Wear A Support

  • So there is nothing wrong or strange about wearing a support while training. It just gives you that extra reassurance, supports the joints or muscle and subconciously tells you to be a little careful on the injury to prevent any further pain.

Add Support Exercises and Rehab Into Your Training

  • You can add any exercises that you may have been given or advised by a specialist into your training. Which ultimately ensures you do them regularly, speeding up the recovery process and also keeps you accountable for taking care of your body.
  • I know sitting on a chair doing arm circles or neck stretches is boring but it will aid your recovery and protect your muscle. There’s nothing worse than overtraining on an injury and then needing a brand new shoulder because it is damaged for life!

Modify Your Workouts

  • There is honestly 0 point in doing an exercise that will over time make your injury worse. If you’re in a class or at the gym and perhaps would usually do squat jumps into burpees as a cardio exercise. Try squats into a step-down burpee, less impact, more control and we are still working the same muscles. You will only need to modify for a couple of weeks until your back to the same strength. It’s best to prevent the injury from getting worse.

Feed Your Muscles

  • Protein – Increase the protein in your diet. This will aid recovery and help you maintain as much muscle mass as possible.
  • Carbs – Although you will need fewer carbs if your training has decreased. You still need to eat carbs to support your recovery.
  • Fats – Try fats that support heart health and healthy blood vessels like salmon, avocados, olive oil. Omega-3 fats may also promote a healthy inflammation response after exercise (no need for ibuprofen).
  • Check out this post for some budget healthy food option’s

Train Everywhere Else

  • We have hundreds of muscles in the body maybe even thousands. So just because you have a pulled shoulder for instance, doesnt mean you can’t train your glutes or go hard on your core training.
  • Focus on modifying your workouts to effectivetly train elsewhere while your injury recoveries. Building strength, keeping up with your goals and aiding recovery.

Cool Down

  • I can’t express enough how important an effective cool down is. We have all this energy in our workout’s for 45 minutes (average workout time). Than spend a mere 2/3 minutes on a cool down. Your body needs to know you’ve finished working out.
  • muscles need time to cool down. Your heart rate needs to regulate and latic acid needs to be drained from the muscles to prevent muscle soreness.
  • STRETCH STRETCH STRETCH! It’s sooo good for you! Your muscles, recovery, posture, flexibility and to prevent injury. I would recommend at least a 5 min cool down after each workout. Focusing on breathing techniques, slowing down your breathing. Deep inhales and holding your stretches long enough.

Take It Easy When You Go Back

  • Worst thing you can do after recovering from an injury. Is go straight in with the weights or reps you used to do before injury.
  • Your body need’s time to adjust. You won’t have the same strength as before and it may even result in further injury.
  • Listen to your body, take two to three weeks to gradually build up that strength again. Keep including your rehabilitation exercises to ensure injury is prevented.
  • It may seem frustrating but a mere two to three weeks is nothing in comparison to a long term injury so it really is worth it.
tips to working out with an injury

I work as a fitness, dance and barre instructor in London. I’m an ex-professional dancer and performer and I’m currently studying to be a personal trainer. Honestly, I have experienced so many injuries during my life and because it’s my job I have to find ways to work around it. Using these tips have not only helped me recover but also become more mindful of my body and health. We have one body and we really do need to look after it. It supports us in everything we do so I think we owe it that :). If you have personal questions about recovery and muscle strength please do feel free to send me an email and I will respond.



    • Natalie Rose
      April 15, 2019 / 9:09 pm

      Thank you ☺️

  1. April 18, 2019 / 12:24 pm

    I am a runner and often times I skip the pre-warm up. Thank you for this!

  2. Alisa Infanti
    April 18, 2019 / 7:12 pm

    Great article. I think I have a problem with my hip flexor because pulling my right leg in when on the ground causes strain so have been modifying. There are so many exercises to do to work muscles so it is important to listen to your body and do what is best in the moment.

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