How to Train Around an Injury Without Making It Worse
- Megan Clements
- Jun 2
- 3 min read
The honest advice most of my clients in Warwick wish they’d had sooner.
Injury can be frustrating but here’s the truth:
👉 You don’t need to stop training altogether
.👉 You can still make progress.
👉 And you absolutely shouldn’t try to “push through” and hope for the best.
At TAP Sports Massage and Injury Clinic in Warwick, we specialise in helping active people train around injuries safely, effectively, and confidently without making things worse.
Whether you’re a runner with knee pain, a gym goer with a dodgy shoulder, or just someone trying to stay active without aggravating a niggle we’ve got you.
🚨 First: What NOT to do
Too many people fall into one of two traps:
The Total Rest Trap – “I’ll just do nothing until it goes away. ”Cue: muscle loss, motivation drop, low mood, and no change in the actual injury.
The Push-Through Trap – “I’ll just crack on it’ll sort itself out. ”Cue: longer recovery times, flare-ups, and a much higher risk of making it worse.
Neither works.
What does work?Training smarter, not harder, with expert guidance.
✅ What We Recommend at TAP Warwick
Here’s the approach we take with every injured client who walks through our doors (or joins our online coaching plan):
1. Get a proper diagnosis
No guesswork. No YouTube rehab rabbit holes.
We offer detailed assessments in clinic, looking at not just where the pain is but why it’s happening. Often, it’s not the area that hurts that’s the real problem it’s compensation patterns, weakness, or movement dysfunction elsewhere.
🔍 At TAP, we spot that. Fast.You’ll leave your first appointment with a clear understanding and an actionable plan.
2. Train around the injury not into it
Let’s say you’ve hurt your right shoulder. Does that mean you stop training? No.
We help you:
Focus on lower body, core, and cardio work
Adjust your technique and tempo
Use pain as a feedback tool (more on that next)
Keep structure and momentum in your training
Your body is still capable let’s work with it, not against it.
3. Use the Pain Scale
We coach clients to train using this:
🟢 0–2/10 pain = usually safe to proceed
🟡 3–5/10 = modify or regress
🔴 6+/10 = stop and assess
This teaches you to listen to your body without fear. You don’t have to avoid everything just the wrong things.
💬 Real Talk from Our Warwick Clients
“I honestly thought I’d have to stop running. TAP helped me adapt my training, rehab my ankle, and now I’m running pain-free again faster than before.”
Emily, Warwick Half Marathon Runner
“After shoulder surgery, I was nervous to train. TAP gave me confidence, a safe plan, and now I’m lifting more than I did pre-op.”
Mark, Leamington gym-goer
You’re not alone. We’ve helped 2,000+ clients stay active through injury. And we can help you too.
💡 Bonus Tip: Don’t forget your nutrition
When you’re injured, your body is in healing mode which means it needs more support, not less.
Prioritise protein
Stay hydrated
Don’t slash calories
Focus on anti-inflammatory whole foods
Supplement smart (we’ll advise what you really need)
At TAP, our coaching clients get training + injury support + nutrition all in one place.
🔚 Final Word
You don’t have to pick between rest and risk. There is a middle ground and we’ll help you find it.
✅ Stay active
✅ Avoid making the injury worse
✅ Keep moving toward your goals
💬 Need Help Now?
We’re based right here in Warwick and we’re known for helping busy people like you recover strong, stay consistent, and feel confident again.
👉 Book a Initial Consultation Appointment at TAP Warwick
We'll assess your injury, build a plan, and help you train safely around it.
👉 Or join our TAP Online Coaching Plan
Perfect if you want expert guidance on adapting your training, staying accountable, and working around your injury.
📍 TAP Injury and Sports Massage Clinic📍 Holloway, Warwick
