How to Train Around Nagging Injuries

2-3 minute read

By Jason Lau

Injuries are part of the game—but sitting around and waiting to feel “100%” isn’t always the best option.

If you train combat sports regularly, there’s a good chance something always feels off. Maybe your shoulders have been sore for weeks. Your knee flares up every time you shoot a takedown. Or your back stiffens up after lifting. These aren’t full-blown injuries that take you out completely—but they still mess with your training.

Here’s how to train around them without stalling your progress or making things worse.

The Problem: Most Fighters Only Use Two Speeds—Go Hard or Stop

When something starts hurting, most people fall into one of two categories:

  • Ignore it and train through it.
     This usually leads to compensation, worsening the issue, and eventually being forced to stop.

  • Stop everything altogether.
     This might let the pain settle, but you lose progress, and the issue often returns when you go back to normal.

The right approach is usually in between: modify your training so you keep building strength and conditioning while giving the affected area time and space to recover.


Step 1: Identify the Trigger, Not Just the Pain

You can’t adjust what you don’t understand. Instead of just saying “my knee hurts,” get specific:

  • When does it hurt? (e.g., during deep knee bends, after striking, while grappling)

  • What movements trigger it?

  • Is it better or worse after training?

  • Is it a sharp pain, or dull/stiff/sore?

This helps you separate what you need to avoid from what you can still train safely.


Step 2: Modify—Don’t Eliminate

In most cases, you don’t need to remove everything from your program. You need to adjust it.

Examples:

  • If your shoulder hurts during overhead pressing, switch to landmine presses or neutral-grip pressing.

  • If your knee is aggravated by squats, try box squats, step-ups, or supported split squats.

  • If your back feels unstable, drop axial-loaded movements (like heavy barbell lifts) and focus on sled pushes, belt squats, or single-leg work.

Focus on what you can do pain-free. You’ll often find you can maintain 80% of your training with a few smart swaps.


Step 3: Use Isometrics for Pain Management and Rehab

Isometric training—holding a muscle contraction without movement—can reduce pain, build stability, and maintain strength.

It’s especially useful for joints like knees, shoulders, and elbows.

Examples:

  • Wall sits for knee pain

  • Scapular holds (Y/T/Ws) for shoulder pain

  • Long-duration split squat holds for hip or groin issues

Start with 3–5 sets of 30–45 seconds. These can be done daily or even multiple times a day if tolerated well.


Step 4: Adjust Your Training

Most people only modify their strength training and forget the skills side. But drilling, pad work, or sparring might be the actual problem.

Ask yourself:

  • Can I train at a slower pace or with controlled partners?

  • Can I modify stance, grips, or movement to offload the area?

  • Is this session actually necessary, or could I swap it for a lighter day?

There’s no point doing three pad rounds if every punch sends a shock into your elbow. One or two quality rounds with proper form and reduced force can often be more useful.


Step 5: Don’t Skip Strength Work Entirely

When something hurts, it’s tempting to stop lifting completely. But strength work is often the thing that will get you out of pain—if you do it right.

Avoiding all resistance training for weeks lets everything decondition. Joints become unstable, tissues lose load tolerance, and when you return to full training, you’re more likely to get hurt again.

Even partial-range, low-load strength work can help maintain tissue quality and prevent regression.


Step 6: Monitor, Don’t Guess

Track symptoms across the week. Simple notes like “knee pain 2/10 after training” or “shoulder felt better after split squats” go a long way. If things are trending in the wrong direction, you’ll know early—and you can course-correct.

Pain that gets worse week-to-week is a red flag. But pain that stays the same or improves with training is usually a green light to continue.


Bonus Tip: Be Proactive with Recovery

When you're dealing with a nagging issue, your recovery work needs to match the problem:

  • More sleep = better tissue healing

  • Blood flow work (bike, light circuits) can help with stiffness

  • Mobility and soft tissue work should be targeted, not random

Don’t skip your warm-up or prehab protocol—prepping the affected area properly matters more now than ever.


Ending Notes

You don’t need to train perfectly. You just need to train smart. Every time you work around an issue without flaring it up, you’re reinforcing better mechanics, building resilience, and staying in the game.

The worst thing you can do is either ignore pain or stop completely. There’s always a third option. If you’re dealing with a nagging injury and don’t know how to keep training without making it worse, I’ll help you restructure your strength and conditioning around it. Click the link below and book a FREE consultation call and lets see if we are a right fit.

Jason Lau