How This Book Works:

This book provides everything you need to know to exercise when injured. It will show you how to continue to maximise the benefits of exercise while working around the injury and avoiding aggravation.


Part One: The Obstacle of Injury:

We discuss how and why injuries occur, and the best way to respond mentally to an injury. We cover why it’s so important for your physical and mental health to continue exercising when you have an injury and introduce the two challenges we need to solve to continue an exercise program when injured.

  1. What is Injury?
  2. Our Mental Response to Injury.
  3. The Importance of Exercising with Injury.
  4. Mental Benefits of Exercising through Injury.
  5. Physical Benefits of Exercising through Injury.
  6. Injury as an Opportunity.
  7. Overcoming Challenges.

View a sample of Part One: The Obstacle of Injury.


Part Two: Principles of Injury Modification:

The underlying principles behind how and why your training should be modified. We introduce the Hierarchy of Exercise Modification, a template for how to modify your training.

  1. Hierarchy of Exercise Modification.

View a sample of Part Two: Principles of Injury Modification.


Part Three: Training Modification Resource:

This is the most applicable and practical section of the book. We provide a comprehensive list of movement alternatives, allowing you to modify your training. This will enable you to stay as close to normal training as your injury will allow without impacting the recovery process. We use case studies to show how this resource works, and discuss any additions that may need to be made to your exercise program when injured.

  1. Exercise Modification Tables.
  2. Exercise Modification Case Studies.
  3. Changes to Overall Programming.

View a sample of Part Three: Training Modification Resource.


Part Four: Progressive Return to Training:

We explore the process of injury recovery and provide a set of rules to follow to ensure a graded and gradual return to full exercise using our Hierarchy of Exercise Modification.

  1. How Long Will It Take My Injury To Recover?
  2. How Do I Know When to Attempt More Advanced Exercises?
  3. Cataloguing Your Progress.

View a sample of Part Four: Progressive Return to Training.


Part Five: External Factors Impacting Injury Occurrence and Recovery:

We identify factors external to your training program which will help to fast track injury recovery and lower the risk of future injury. We cover strategies related to pre- and post- exercise routines, sleep, nutrition, overtraining, deload weeks, deload days and the importance of balanced programming.

  1. Pre- and Post- Exercise Routines.
  2. Pre- Exercise Active Range of Motion.
  3. Pre- Exercise Movement Progressions.
  4. Post- Exercise Movement Therapy.
  5. Post- Exercise Recovery.
  6. Sleep.
  7. Nutrition.
  8. Overtraining.
  9. Deload Weeks.
  10. Deload Days.
  11. Balanced Programming.

View a sample of Part Five: External Factors Impacting Injury Occurrence and Recovery.