Getting injured is frustrating, especially when you’re committed to your fitness routine. But an injury doesn’t have to mean sitting on the sidelines. With smart modifications, you can keep training while giving your body the time it needs to heal. The key is knowing how to adjust your workouts safely so you can stay active without making things worse.
At CrossFit Dwell, we believe movement is medicine, and we are here to help you train through injuries the right way. Here are five ways to modify workouts and keep moving safely while you recover.
1. Focus on What You Can Do
When you’re injured, it’s easy to dwell on what you can’t do. Instead, shift your focus to what you can do. If you have a lower-body injury, work on upper-body strength. If your shoulder is bothering you, focus on lower-body movements. There’s almost always a way to keep moving.
For example:
- A sprained ankle? Stick to seated exercises such as overhead presses, bicep curls, rows.
- A wrist injury? Work on squats, lunges, and core exercises that don’t require gripping weights. Or use a dumbbell instead of a barbell.
- A sore shoulder? Swap overhead movements for lower-body work and unilateral exercises on the uninjured side.
By shifting your mindset, you’ll continue making progress while giving your injury time to heal.
2. Modify Movements (Don’t Just Avoid Them)
Instead of skipping an entire workout because of one movement, modify it. Most exercises can be adjusted to reduce strain on an injured area while still keeping you active.
Some common modifications include:
- Reducing range of motion: Instead of deep squats, try a higher box squat.
- Swapping equipment: A landmine press is easier on the shoulders than a strict overhead press.
- Using bodyweight instead of weights: A bodyweight lunge can replace weighted step-ups if grip strength is an issue.
- Using supportive variations: Holding onto a rig for balance or using resistance bands can provide extra control and stability.
Our coaches specialize in helping you modify movements so you can train safely without aggravating your injury.
3. Adjust Intensity and Volume
Your body is already working hard to heal, so pushing yourself too much can slow recovery. That doesn’t mean you have to stop exercising altogether—it just means adjusting your intensity.
Here’s how:
- Lower the weight and focus on perfect form.
- Reduce reps and sets to avoid excessive fatigue.
- Slow down movements to maintain control and minimize stress on the injury.
- Incorporate more rest time between sets.
The goal is to keep moving without overloading the injured area. It’s okay to leave the gym feeling like you could have done more—healing takes patience.
4. Prioritize Recovery
Training through an injury is about more than just modifying workouts. You need to support recovery with proper rest and care.
Make sure to:
- Listen to your body – Pain is a signal, not a challenge. If something hurts, don’t push through it.
- Stay consistent with mobility work – Stretching and mobility exercises can help improve blood flow and speed up healing.
- Use recovery tools – Ice, heat, compression, and massage can all aid in recovery.
- Fuel your body well – Eating enough protein and anti-inflammatory foods will help your tissues repair faster.
Recovery is just as important as training, so take care of yourself inside and outside the gym.
5. Work with a Coach
Modifying workouts on your own can be tricky, especially if you’re not sure what’s safe for your injury. That’s where a coach comes in. At CrossFit Dwell, we help members navigate injuries by providing personalized modifications so they can keep training safely.
A coach can:
- Recommend alternative exercises that match your fitness level.
- Adjust your programming to maintain progress without overloading the injury.
- Offer guidance on form to prevent further issues.
If you’re dealing with an injury, don’t hesitate to ask a coach for help. We’re here to keep you moving safely!
Keep Moving, Stay Strong
An injury doesn’t mean you have to stop training—it just means you need to train smarter. By modifying movements, adjusting intensity, and prioritizing recovery, you can stay active without making things worse.
If you’re currently recovering from an injury and unsure how to modify your workouts, book a free intro session at CrossFit Dwell. We’ll help you find safe ways to keep moving so you can stay on track toward your fitness goals.
Don’t let an injury stop you—let’s find a way to keep you strong.