Keep training when something hurts

How it works

Pick the area (shoulder, elbow, wrist, lower back, hip, knee, ankle and more) and how bad it is. The planner leaves out exercises that load that area heavily and eases the rest, and flags anything risky before you start. After each workout, rate the pain on a slider, and you'll see the trend over the weeks.

This isn't medical advice: if pain is sharp, getting worse, or comes with numbness or swelling, see a professional.

Back to normal, gradually

As the pain eases, exercises come back in. When you mark the injury as better, your normal plan returns, starting a little lighter if you've had time off. See training around a sore shoulder, knee or back.

Questions

Is injury mode free?

Yes.

Does it replace a physio?

No. It helps you keep training sensibly around a niggle. For anything serious, see a professional.

Can I have more than one injury?

Yes. Each area is tracked separately.