How do I train around an injury?

A few years ago for those that have been connected with me for a while I was all about the heavy lifting and high intensity workouts. And you know, when I'm younger it's amazing. We have this just natural resiliency to deal with hard stuff and we sort of shrug off the hard workouts. We got those muscle soreness the day after, a couple of days after, and we just keep pushing, we keep going back, keep doing it. Remember that used to not be a problem. I'm now 47 and my body doesn't like that so much. And what happened was I was so biased to just lifting a lot of heavy weight, doing some high intensity interval training. You know, very typical CrossFit but I wasn't focusing on mobility and recovery because, honestly, I thought it was for people who, uh, I don't know what kind of slacking you know, like I knew that it was important, but I didn't think I needed it.

When I exercised, I focused on more isolated movements, nothing explosive or dynamic. I worked on re-stabilizing my core and the erector muscles that surround my spine. It was a slow process, but over time I got stronger. I was training again and feeling great for it. This experience taught me a lot about myself, but even more about how to coach my clients. When I began working with new clients, I always asked them what do you need to release in order to do what you want to do? Let me say that again what do you need to release in order to do what you want to do? This helps people to explore what's holding them back from becoming more fit and realize that you can apply this question in any area of your life. It doesn't have to just be about fitness.

I did for nine months. I treated recovery like my sport and I was like, how can I win at recovery, how can I win at mobility? And I made that very intentional, very focused, and and I noticed a massive, massive difference, literally. My performance improved, I felt more energetic and those nagging pains they eventually subsided and went away. In fact I'm more mobile and I'm just as strong, if not stronger, in certain lists now than I was before, because now I've got greater range of motion. I can also hold weights under stress and tension in different positions that normally I wouldn't have been able to do before. So I have a greater array of movement ability. But I can also put those movements under load without fear of hurting myself again and again. Just to note mentally I'm much smarter than I can train now. I listened to those cues in the body.

Fortunately for me, they had an attached medical center, so they had all these professionals there and I kind of felt like Humpty, dumpty, you know, he falls off the wall. But what happens? All the Kings men, you know all the people in the kingdom, come to the rescue to try to put them back together and I felt like all these specialists were helping me put back together. I went up for an MRI. It was gnarly. The doctor literally looked at me in the eye saying you know, you're not gonna be able to lift weights again, like that was it. I just right away to that, and meanwhile I was a fairly healthy, fairly fit dude. I mean, I wasn't very mobile. I could barely move at this time. I could barely move. Quite literally. I I was hunched over at about a degree angle for a good week. Um, the first 48 hours I was in bed after the injury cause I couldn't move.

Because you're not alone. According to the American Academy of Physical Medicine and Rehabilitation, up to 70% of runners will experience an injury at some point in their running career. That's a staggering number. It's not just like minor aches and pains. We're talking about serious issues like stress, fractures, tendinitis, ligament injuries. You're setting yourself up for a world of hurt when you run with poor movement patterns or imbalances, basically like driving a car with misaligned wheels. Sure, you might be able to get from point A to B, but eventually something's going to break.

We might be able to get away with a little bit more, but this eventually will catch up if we don't do anything to maintain it. And we see this just because, as we age there's something called decrepitude if we're not careful and that's just literally our body deteriorating from lack of use or abuse. And so here I am doing this half marathon and I did zero training up until other than my CrossFit, and there was a lot of things I shouldn't have done.

Good day my 2% Collective Warriors. Welcome back to another episode of the 2% Solution. I'm your host, diamond, and today we're tackling a toplet, toplet Topic that will hit home for many of you, me included, and this is to all the people that are out there that think running is awesome, right, stop running your body's broken. Fix it first. This episode is for you. If you're out there pounding the pavement with injuries, this episode is for you. If you're out there pounding the pavement with injuries, poor movement patterns and or imbalances. We're going to dive in and discuss why fixing those issues is crucial before lacing up those running shoes.

Good health means a happier, more satisfied workforce, which translate into increased productivity. I've shared some more and, trust me, there's a lot of the ones too. However, letting go of your why nots Years ago, I sustained an injury to my back during the competition. My L4, l5 vertebrae suffered a micro-terror which caused a disc to protrude and pinch it. It was one of the most excruciating injuries I've ever experienced. Up to that point, I had only experienced mild pain from throwing my back at or overdoing it at the gym, but this injury gave me a whole new perspective on injury involving nerves and other soft tissues. I would not wish to experience like this anywhere. I went through a period of self-doubt and formed a number of excuses about why I couldn't train anymore.

The adage use it or lose it rings all the truer as we age. Start implementing functional fitness into your lifestyle today to ensure a capable, pain-free future. Written in 2017, and it is the earliest piece in this archive that argues for healthspan over lifespan. That argument is now the whole premise of the coaching. The specific home programs named in the original have been left out because two of them no longer exist. The 2% Solution. Play it here, with the full transcript on the page. Most men over forty who feel exhausted are not sleep deprived. What is actually going on. What held up from my 2016 column, and the part I oversold. The real timeline, and every number from a sixty-day cohort of twenty-three men.

DadBody 28 is the shorter option if you would rather not wait. Still not answered? Read every question or message me directly and you get me, not an assistant. One hundred fifty episodes on movement, stillness, reading, nutrition, mindset and recovery. Search the transcripts or listen from the archive. Browse episodes Start here: the whole library Apply for one of twelve 0 of 12 places filled Every result above is a real man who will tell you about it himself. Named with permission, and shortened at their request.