How to Deal with Nagging Injuries

Summary

Dr. Mike Israetel discusses ways to reduce the risk of nagging training injuries and how to adjust training when one develops. His central message is to manage training stress, avoid pushing through worsening pain, and stay flexible about exercise choices. The video’s suggestions are general training guidance, not a medical diagnosis.

Strategies to Help Prevent Injuries

• Use sound technique. Poor form can increase the risk of minor and more serious injuries.
• Keep training volume recoverable. Too much work without enough recovery can contribute to accumulated fatigue and nagging problems.
• Increase workload gradually. Avoid large jumps in sets or training volume from week to week.
• Vary training stress across the week. Avoid repeatedly doing very demanding sessions for the same movement or body area on consecutive training days.
• Use exercise variation when something starts to feel persistently uncomfortable. Switching to another effective variation may reduce irritation and keep training productive.
• Manage fatigue. Easier sessions, deloads, and periods of rest can help reduce accumulated fatigue.

Approach to a Nagging Injury

1. Work out where the discomfort is and what movements bring it on. Pay attention to its location and whether it seems related to a particular movement or area.
2. Track how symptoms respond to training. Notice whether discomfort improves, stays stable, or gets worse during warm-ups and sets.
3. Identify which exercises aggravate it and which feel comfortable. Different variations may affect the same area differently.
4. Modify training rather than insisting on one exercise. Choose effective movements that cause little or no discomfort, and avoid those that aggravate the problem.
5. Continue making progress with comfortable alternatives. A particular exercise is not essential for general strength or hypertrophy goals.
6. After symptoms seem to settle, test the previously painful movement lightly. Start with easy repetitions rather than immediately attempting a heavy set or maximum.
7. If returning to the movement, build back gradually. Begin with light, controlled work and increase the load over time if it remains comfortable.
8. Seek assessment from a sports medicine professional if the problem persists or keeps returning. Professional evaluation is recommended when pain does not resolve or recurs despite modifying training.

Presenters and sources: Dr. Mike Israetel; Renaissance Periodization.