Scaling your workouts.

To modify a painful movement/exercise, scale back any of the following variables until a tolerable starting point is found. Usually I recommend doing these in this order, but you CAN change the order depending on how you feel. This is a guide to get you started exercising more comfortably. This process is something we often work through with patients at our chiropractic clinic in Kanata. Our goal is that every patient is properly educated on how to make these changes on their own so they can have excellent workouts for years to come!

Please note, this is not medical advice. This is a system we use with our patients, but we highly recommend that you get assessed and a custom plan for you. We’re happy to provide this service in person or online.

Don’t feel like reading? Just watch this video instead.

Load Adjustment

Reduce weight, volume, intensity, or frequency of your workout. This will reduce the overall stress to the injured tissue while still providing a stimulus for the tissue to adapt and improve.

Example: Perform 2 sets of 8 (with 2 reps in the tank) instead of the prescribed 3 sets of 10 (to failure).

Range of Motion

Perform exercises with a limited range of motion to avoid aggravating the injury.

Example: Squat to a box slightly above parallel to remove the lower portion of the free squat.

Tempo Control

Faster reps can be more aggravating. Try slowing down the pace of your reps to minimize discomfort.

Example: Descend in 6 seconds, rise in 3 seconds on the squat or bench press.

Isometric Holds

When a tolerable load/range of motion/tempo cannot be found, cut the painful movement out of the exercise by picking 1-2 positions with the range of motion to hold for a set amount of seconds.

Example: Plank or wall sit for a set duration instead of sit ups or squats.

Biomechanical Variation

Change how you move to reduce stress on sensitive areas. This is when specialty bars can be very helpful! Think trap bar deadlift, safety squat bar squat, swiss bar bench press.

Example: Elevate heels during goblet squats to shift stress away from hips and create more hinge at the knees, reducing tension on an irritated sciatic nerve.

Single Limb Exercises

Focus on exercises that isolate one limb at a time. This can reduce loads while maintaining a challenging workout and help improve balance and symmetry while recovery from injury.

Example: Perform single-leg squats instead of traditional squats.

Get back to the activities you love!

These modifications can help you stay active and aid in recovery, ensuring you get back to your favorite activities safely and swiftly.

If you’re struggling with pain or injury, contact our team. We’re here to help you get back to the activities you love quickly and comfortably.