Can I train with an injury?

Here’s question I get asked a lot.

Most of my regular clients are activley involved in physical sports, many are martial artists from a variety of styles, others play Rugby, GAA and even Soccer. So injuries are quite common and the guys are well used to them and it takes something serious for them not to turn up here for training the next day.

But for our other members, those who are just here for a bit of fitness, should they be doing the same?

Is it safe to train with an injury or should you just stay at home and rest?

My answer is (nearly) always yes. You should come in and train.

The rider is that the first thing you do is let me know as much as possible about the injury so that we can have you doing exercises that won’t negativly affect it.
There’s no point twisting your ankle then coming in and doing 10 minutes of skipping followed by jump lunges, that’s just silly.

But we can work other exercises. If the injury is in te lower body, we work the upper body and vice versa.
Some exercises may still be viable, a twisted ankle may be fine for light squatting (bodyweight) andf maybe even some careful farmers carries. These exercises may even speed up the recovery assuming the injury is not too serious as it stimulates blood flow through the area. 

The rider to this is always common sense.
It’s that you must at all times listen to your body and take informed decisions based on it’s feedback. If the pain is increasing, stop immediately and switch to something else. 

So unless your injury is serious, go training. At the very least you’ll get a warm up and some mobility work done, which will help the rest of the body. Just use common sense and listen to your body, the last thing you want is a relapse.

Before I finish off, if the pain is serious or the injury is persisting and not going away, get it checked. At Wild Geese you can chat to Dan, he’s our resident witch doctor and is one reason why our team of instructors seem so invincible. His number is 086 827 5955. Or you can call any physio / osteo that is local to you.




Training and Injuries


They’re a real pain in the backside. If you don’t respect them they can derail your training program faster than you can blink.

This morning in the Boot Camp there were three of us limping around, not good news for cardio day! 

So did we cancel training? 


Did the injured guys sit out? 


Did they go home instead? 


They trained. And they trained hard.

We simply adjusted the program slightly for them.

Usually on cardio day we alternate between a run and a conditioning drill. Today was no different.
Of the three guys limping around, I’m one, so I’ll get to me in a while. The other two are a twinging Achilles and a badly reconstructed ankle from a misspent youth!

Achilles is also a competitive kickboxer, he won his last bout and is waiting on a match up for his next. Reconstructed Ankle is a fitness enthusiast, but must stand up all day while in work.

So these guys need their legs. So being a good coach I adjusted today’s workout to accommodate them without holding back the rest of the group.

Instead of running I put Achilles on the bag and Ankle I set doing light Kettlebell Swings.
This allowed the kickboxer to work specifics while getting some cardio, and allowed ankle to work his cardio without any impact.

The workout looked like this:

Hindu Push Ups
Farmers Walks
Bodyweight Rows
Sledgehammer strikes
This went on for 20 minutes total. Half the group running, the other half hit a conditioning drill until the runners returned. Then swap.
We finished with 5 minutes of Swings.

As you can see even the conditioning drills are easy on the lower body today.

As for myself, I’ll be hitting the pull ups and dips for the next few weeks, I also have always wanted to do a Lever and Planche from gymnastics. While the leg is recovering I’ll work these drills. 

Hopefully you can see that an injury doesn’t have to stop you training, it merely makes you think a little harder about how you train. It rare that you’ll be so badly inured that training is simply impossible, there is usually something you can achieve.
If the lower body is done in, hit the pull ups and dips.
If the upper body is done, Squat variations (the Pistol squat anyone?)

If it’s the back then care must be taken, but core strength is a must. And doing pull ups of course.

It is all about taking control.

Where there’s a will………….

While we’re talking about the Boot Camp, we are now taking registrations for the September and October Camps, simple drop me a line on


Dave Hedges