Most busy professionals make the same mistake when they get injured... They stop training completely.

I pulled my hamstring sprinting the other day. Why? Because I was working all day, hadn’t sprinted in over 2 weeks, and tried to squeeze in “just one good set” without my normal warmup.

Classic “I’ll be fine” moment. And even though I’m a coach and know better, I’m human too.

But here’s what I didn’t do — I didn’t stop training altogether.

Studies show that continuing to train safely during an injury helps maintain strength, muscle mass, and even accelerates healing through something called cross-education — where training the opposite limb improves strength in the injured one (Carroll et al., 2006; Farthing et al., 2009).

Movement also promotes blood flow, nutrient delivery, and tissue remodeling (Tipton et al., 2007). Complete rest? That actually delays recovery.

Here’s how I’m approaching this: • Using lighter loads and a reduced range of motion on leg work until I’m pain-free • Still hitting my daily step goal since walking doesn’t aggravate it • Keeping my protein near 1 g per lb of ideal body weight to preserve muscle • Stimulating muscle protein synthesis 3–4x per day with 20–40 g of protein per meal — spreading those amino acids evenly through the day and one dose before bed to maximize recovery • Sleeping 7–9 hours to support deep-stage recovery • Avoiding alcohol and caffeine near bedtime so my sleep quality stays high • And keeping a positive mindset knowing I’ll come back stronger and smarter

If you’re injured, don’t fall into the all-or-nothing trap. Keep training smart, nourish your body, and use the setback as feedback to refine your process.

Your body is your proof of work. Don’t break the chain.

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