10 Steps For Training Pain-Free

All significant injuries should immediate medical attention, but oftentimes we find ourselves dealing with chronic orthopedic issues that don't readily respond to "medical" treatment. "Itises" (E.g., tendonitis, bursitis) are an example of what I'm talking about. My suggestions below are in no way meant to supercede proven therapies such as iceing and bodywork. Instead, these 10 tips are meant to help you safely get back into a productive training program.

1. Use the widest possible variety of exercises, stressing varied positions, contraction modes, and joint angles. Especially stress positions that you don’t tend to use for fear of injury.

2.  At the beginning, use loads that you’re SURE will not provoke your injury. This might in some
cases mean doing stuff like curling no weight for 5 sets of 5 (yes, I’m serious).

3. Progress VERY gradually. In the case of the empty curls, work up to 5x6, then 5x7, etc. When
you hit 5x10, start curling a 2.5 pound plate for 5x5. Then 5x6, etc., etc.

4. Because the loads are so light, you won’t really need to rest between sets much at all.

5. Because the loads are (initially) so light, you should be able to train frequently— probably every day. The body’s most unique feature is it’s ability to adapt— more frequent training “teaches” the body
to accept constant challenge.

6. If at any time you re-injure yourself, wait until your symptoms subside and drop the previous
workout’s volume by 1/2. In other words, if 4x6 caused re-injury, wait for it to heal and then do
4x3. If that goes OK, start climbing your way back up.

7. Be flexible and creative. If something on your schedule hurts right at the outset, make a pain-free
substitution right then, on the fly.

8. Understanding pain symptomology: Sometimes you’ll know if you’re hurting yourself right
when you’re performing the offending exercise. Sometimes you won’t know until the next day.
Pay attention and become sensitive to these issues.

9. Despite my earlier advice about stretching, don’t stretch a sore, torn or “tweaked” muscle—
Even though stretching often "feels" like the right thing to do, typically you’ll only injure it further.

10. Start right, finish right: Light aerobic activity before and after the workout will make tissues
warm and more pliable (pre-workout), and will enhance circulatory oxygenation and cellular
nutrition (post-workout). Don’t cut corners, EVER.

The slow but steady approach must be your constant mantra if you want to keep training in the wake of chronic injuries. The guy squatting 800 on the rack across the gym might be mere moments from an injury anyway. Seek slow, continuous, steady challenge every day— your injured tissues don’t like big surprises, they like predictability. Treat your body with a velvet glove instead of an iron fist, and you’ll be rewarded for your efforts.