Navigating Injury, Movement & Mindset

Navigating Injury, Movement & Mindset.

Recently, I’ve been dealing with an injury that’s meant scaling back my usual workout routine. And as frustrating as that’s been, it’s also given me a chance to rethink how I train — finding ways that are lower impact, joint-friendly, and simply focused on keeping my body (and mind) active.

After my initial sulk (because let’s be honest, I love throwing a barbell overhead), I started exploring alternative ways to move without causing pain — all after checking in with my health professional, of course.

I made a conscious decision not to fall into the "all or nothing" trap. I knew my limitations, I respected the guidance of my doctor, and off I went — determined to keep myself moving for my body’s sake, and equally for my mind.

For those who know me well, you’ll know this: if I can’t exercise, I get grumpy. My mood shifts. My energy drops. It impacts how I show up for my family, friends, and even for myself. Movement has always been my therapy, and losing it — even temporarily — hits hard.

But this pause has also opened my eyes to something I’d honestly neglected: flexibility and mobility work. And here’s what I’ve been learning...

What is Flexibility?

Flexibility is the ability of a muscle (or group of muscles) to lengthen passively through a range of motion — think of lying on your back and pulling your leg towards you in a hamstring stretch. It’s about how far a muscle can stretch without active effort.

What is Mobility?

Mobility is the ability of a joint to actively move through its full range of motion with strength and control. Imagine raising your arms overhead or sinking into a deep squat — this isn’t just about how far you can go, but how well you can control that movement.

Why Both Matter

• Improved everyday movement — from bending down to pick something up, to reaching high shelves with ease.
  

• Injury prevention — a mobile, flexible body can better handle the stresses of life and training.
  

• Better posture and joint health — reducing aches, stiffness, and imbalances.
  

• Foundation for strength training — because you can’t build strength in ranges you can’t reach or control.
  
  

To be honest, I’ve found some of these mobility drills surprisingly hard. My body isn’t used to moving this way — and that’s humbling. But it’s also exciting to explore new ways of building strength and resilience.

Modifying & Adjusting — It All Counts

The great thing about movement is that there’s always a way to modify an exercise — adjusting range, intensity, or position to meet your body where it is. Staying consistent — even if it looks completely different to what you used to do — keeps you in the rhythm of training and makes rehab far more sustainable.

Body Changes & The Fear of Losing Progress

Let’s talk honestly — because this part can mess with your head.

If you stick to mostly healthy food choices while you’re healing, you might be surprised at how little your weight or body fat changes — even after months off. But inactivity plus mindless eating? Yeah, that adds up faster.

Still... even if your body shape changes or you lose some strength and fitness — so what? There’s no mystery here. You know why it happened: you took the time off that your body needed. You didn’t fail. You did what was right.

If you feel yourself slipping into panic or frustration, pause and remind yourself: staying calm and level-headed leads to better decisions than spiraling into “what’s the point?” thinking.

When your body heals, you’ll be ready to rebuild. You’ve done it before — you’ll do it again.

Nutrition Matters Even More Now

While heavy workouts are on pause, nutrition becomes your most powerful recovery tool:

• Eat enough protein to preserve muscle and support repair.
  

• Load up on colourful fruits and veggies for antioxidants and healing nutrients.
  

• Include healthy fats to lower inflammation.
  

• Keep carbs in to fuel your mood and energy.
  

Good food choices now will make your comeback easier — and your body will thank you later.

Talk to Your Coach — We Want to Help

One of the smartest things you can do during this time? Tell your coach what’s going on. Share your injury, your pain levels, and what your physio, chiro, or doctor has recommended.

A great coach will:

• Modify movements to fit your needs
  

• Create a safe, pain-free training plan
  

• Keep you motivated, confident, and progressing — even while you heal
  

We’re here to help you adjust and thrive, not to push you through injury.

When You Return — Go Slow, Stay Smart

When you’re finally ready to get back to full training, go slow. Don’t assume you’ll pick up exactly where you left off. Listen carefully to your body’s signals. Modify intensity, volume, range — whatever you need to feel good and stay safe.

Rushing the process won’t help. Good health — not quick ego wins — is the real goal. And what’s more valuable than investing in your own long-term wellbeing?

Final Thought

Injury sucks — no denying that. But this phase? It can teach you patience, body awareness, and new movement skills you might have never explored otherwise.

And when you come back — you won’t just be stronger. You’ll be smarter too.