Pain, Progress, and the Art of Shifting Focus: How to Train Through Injury Without Spinning Your Wheels
Getting injured is one of the hardest things to deal with when you’re trying to stay active.
I know that feeling all too well. You’re on a roll — crushing your workouts, hitting your goals — and suddenly, you’re sidelined.
An ankle sprain. A nagging back issue. A flare-up in your shoulder.
And then it happens.
All you can think about is what you can’t do.
You can’t run. You can’t lift. You can’t play your sport. It feels like you’re stuck in quicksand, watching all your progress slip away.
But here’s the thing — you’re not stuck. You just need to adjust your focus.
Focus on What You Can Do, Not What You Can’t
Here’s what they don’t teach in rehab textbooks: The key to managing pain and injury isn’t pushing through it.
It’s learning how to redirect your energy into something productive — even if it’s not related to exercise.
Sprained your ankle and can’t run?
No problem. Work on those pull-ups you’ve been avoiding.
Acute back pain keeping you from skiing?
Perfect time to brush up on your Spanish for that trip to Argentina you’ve been dreaming about.
The point is, if you push through an injury, your pain will stop you before your muscles or lungs do.
That means you’re never really pushing your body in the right ways to grow stronger or fitter. You’re just spinning your wheels and delaying your recovery.
But if you shift your focus to what you can do — whether it’s working on a different part of your body or developing a completely unrelated skill — you’ll maintain progress in other areas.
And you’ll avoid that defeated feeling of starting from scratch when you’re fully healed.
Why Shifting Focus Works
Think about it this way:
When you’re in pain, time seems to drag. Every workout you miss feels like a step backward.
But when you’re making progress in another area, time moves faster.
Before you know it, that ankle sprain that held you back for a few weeks feels like nothing compared to the new progress you’ve made. Whether it’s a stronger upper body, better mobility, or even learning a new language — you’ll have something to show for the time that’s passed.
The Danger of Pushing Through Pain
We’ve all heard it before: No pain, no gain.
But that phrase is misleading. There’s a difference between pushing your limits and ignoring your pain.
When you push through an injury, you’re not training your body to be stronger — you’re training yourself to ignore warning signs.
And that’s a fast track to chronic injuries that will keep you sidelined even longer.
Instead of pushing through, give yourself permission to adapt.
Pain is a message from your body. Listen to it.
How to Reframe Your Injury: Practical Tips
Here’s how to shift your mindset when injury strikes:
- Accept Your Reality
You’re injured. It sucks. Acknowledge it, but don’t dwell on it.
Instead, ask yourself: “What can I do right now?” - Pick a New Goal
Can’t run? Focus on strength training.
Back pain? Try gentle mobility work.
Can’t exercise at all? Pick a completely different goal. Maybe it’s reading more, learning Spanish, or improving your nutrition. - Track Your Progress
Whether it’s a fitness goal or a personal goal, track your wins.
Seeing progress in one area helps you stay motivated and prevents that feeling of “starting over” when you’re healed.
Remember: Progress Isn’t Just Physical
Injuries are temporary, but the lessons you learn from them can last a lifetime.
By shifting your focus and making progress in other areas, you’ll build resilience — both physically and mentally.
Because at the end of the day, strength isn’t just about lifting heavier or running faster.
It’s about learning to adapt, adjust, and keep moving forward — no matter what’s in your way.
So, the next time an injury knocks you down?
Don’t get stuck in your head.
Get out of it — and into whatever progress you can make.