The #1 mistake people make when it comes to pain or minor injury

sports injury, back pain, knee pain, strength training
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Maybe you’re a runner & your knees are bothering you. Or you’re rocking some deadlifts & you feel a twinge in your hamstring. Personally, my most recent injury was doing a kettlebell windmill. I was bending down and heard a loud pop! At first there was no pain but then my inner thigh area seized up & I was on the floor. Ugh, what a bummer!

But, what I see most people do & I’ve done so myself in the past is just completely stop. Stop doing anything. Stop lifting weights, stop running, cycling…whatever it is that you do. And this is the worst thing that you can do!

Not only does stopping your activity put an end to a habit you’ve maybe worked hard to build, but you will also lose the progress you’ve worked hard for and miss out on the opportunity to improve!

Think about it this way, injury is almost always a product of some sort of weakness, faulty movement pattern, muscular imbalance or technique fault. That means, that just like in a growth mindset, failure or a mistake, or in this case injury, is just an opportunity to learn and improve.

Circling back to my adductor injury. What did I do, then? Something that affects the hip can sometimes be hard to work around, but I did. And how did I do that?

1 – I made note of movements that irritated the area and avoided those or did them within a range of motion that didn’t cause pain. For example, deadlifts hurt, but only when I got near the floor, so I did them elevated.

2 – I talked with a professional – a sports-specific chiropractor to be exact – and she advised that it sounded like a ligament or tendon strain and those types of tissues responded best to strengthening, not stretching, so I avoided stretching and focused on exercises to strengthen the adductors like adductor glute bridges, copenhagen planks, and side lying leg raises.

3 – I gave it time, but also continued to test what felt good & what didn’t and made sure not to push too hard on those movements that hurt. But, I also continued to progress in lifts and areas that were not affected.

In the end, I didn’t lose any progress, really. And I believe that I’ve improved and learned from that experience. I have made sure to stretch & roll my adductors more, as I have noted that they get tight and this, most likely, contributed to by injury.

So, if you’re experiencing knee pain when you run, consider why? Is there something in your gait that is putting extra tension on your knees. Have you neglected strength training which has led to your hips being weak, thus putting all the brunt of the running gait on your knees?

Maybe you’re a cyclist and you are having trouble with excessive hip soreness, which is holding you back from improving your performance. Have you worked on specific hip strengthening or are you just hoping that riding more will solve the problem?

Remember, your body gives you clues as to what’s not working well. Take the hint. Don’t give up & always find a way to work around and improve!

If you want to learn more about how we help athletes work around and prevent injury, check out our coaching services here:

Thanks for reading!

Amelia (& Alberto) @ Level Up Strength Society

For more information on our workout programs, coaching or to schedule a free Clarity Call with us, visit

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Published by Level Up Strength Society

Level Up Strength Society is a family-owned personal training business. If you've been working hard & not seeing results, you're missing the COACHING ingredient! ‍ We take coaching very seriously. As certified personal trainers, we became disillusioned by the traditional model of ONLY helping clients in the 1 hour time slot we saw them. And definitely take issue with trainers who just stand there & watch their clients workout. We combine online & in-person training along with nutrition & mindset coaching to truly LEVEL UP your health! Our mission is to coach you through a sustainable lifestyle transformation.

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