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Training with an injury, here is how

Injuries are a part of any sport, and CrossFit is no exception, unfortunately. Dealing with an injury can be frustrating and disheartening, but it doesn’t have to derail your progress. In fact, training through injury can be an opportunity for growth and even aid in your recovery. Here are 5 tips to help you navigate training while injured.

1. Listen to Your Body and Seek Professional Guidance

When you’re injured, your body sends clear signals that something is wrong. It’s crucial to pay attention and not push through the pain. Ignoring the warning signs can exacerbate the injury and lead to long-term damage.

Consult with a medical professional, such as a sports medicine doctor or a physical therapist, who can assess your injury, provide a proper diagnosis, and recommend a safe training plan. They will guide you through exercises that won’t worsen your condition and help you recover effectively.

2. Adjust Your Training Intelligently

Training through injury requires a strategic approach. Modify your workouts to accommodate your injury while still maintaining your fitness level. For example, if you have a lower-body injury, focus on upper-body strength and conditioning exercises. Work with your coach or a knowledgeable trainer to tailor your training regimen to your specific injury. They can provide alternative movements, scaling options, and modifications that will allow you to continue improving without aggravating your injury.

3. Embrace Active Recovery and Rehabilitation

Injuries often require dedicated time for recovery. Use this period to focus on passive and active recovery techniques and rehabilitation exercises that aid in the healing process. Active recovery can include low-impact activities like swimming, cycling, or yoga, which promote blood circulation, flexibility, and joint mobility.

Additionally, work closely with a physical therapist to develop a targeted rehabilitation plan that addresses your injury’s specific needs. Consistency and patience in following these protocols will facilitate a faster and safer recovery.

4. Prioritize Mobility and Flexibility

Injuries can lead to muscle imbalances and restricted range of motion. To counteract these effects, incorporate regular mobility and flexibility exercises into your training routine.

Focus on areas affected by the injury, but don’t neglect other parts of your body. Foam rolling, stretching, and yoga can help improve joint mobility, reduce tightness, and maintain overall flexibility. Spending dedicated time on mobility work will not only aid in your recovery but also enhance your performance once you return to full training.

5. Stay Mentally Strong

Dealing with an injury can take a toll on your mental well-being, but maintaining a positive mindset is crucial. Instead of dwelling on what you can’t do, focus on what you can do to continue progressing despite the setback. Surround yourself with a supportive community that understands your journey and offers encouragement. Use this time to work on mental aspects of training, such as visualization, goal-setting, and mindfulness. Stay committed, trust the process, and believe in your ability to overcome challenges. Remember, setbacks are temporary, but your determination is permanent.

6. Customer Story

One of our motivated members Boa-Anh has recently gotten injured and has been a real inspiration and example for the rest of the members at CrossFit Kreis 9. She has had knee surgery 2 months ago (ACL tear, and damaged her medial and lateral meniscus). She has had to alter her training to meet the needs of her limited abilities and rehabilitation plan given by her physiotherapist. The training she can do, has especially involved her upper body and core.

But most inspiring has been her mindset: “Before this injury, my days were filled with activities and suddenly, I was being forced to step away, I couldn’t play sports, and now I have been mostly sitting (rather uncomfortably) for weeks. Yes, I was hit emotionally, physically and mentally.”

“It is a mental challenge staying self-motivated and focused on training since I cannot join some of the classes. It also takes a toll having to witness what happens to your body and abilities you’ve worked so hard for, such as loss of muscle, loss of range of motion, and loss of control. It helps to have a good circle of people to support you. But eventually, no one wants to get bummed out hearing you talk about it all day.

So when you are back down to yourself, it is key for me to have the right mindset. Keep progressing. Trust that it will get better everyday. Have belief and patience, without the need of expectations.

It is very easy to let go and do nothing after an injury…Hope this helps! I hope that inspires others who have gone through the similar to keep training!”


Training through injury in CrossFit is a challenging endeavor, but it’s not an insurmountable obstacle. Remember that injuries are a part of any sport, and how you handle them can define your growth as an athlete and person. Trust in the process, be patient, and use this as an opportunity to become a stronger and more resilient CrossFit athlete.

Our coaches at CrossFit Kreis 9 are competent and happy to help you train with any injury. Reach out whenever you need!

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