Building Strength After Injury: Where to Begin and Why
If you've ever dealt with injury, you’ve probably heard the vague advice to "rest for a bit, then get stronger." But for athletes, competitors, and serious movers, that guidance feels lacking. What kind of strength? How soon? And why does returning to training often feel like a trapdoor — where pushing hard only leads to setbacks?
The issue is this: most people re-enter training too far down the progression ladder. They skip the step that bridges passive healing and meaningful performance — motor control.
Why Strength Training Fails Without Control
After injury, your nervous system protects the affected area by altering how nearby muscles fire. That means:
Prime movers may shut down or under-recruit
Synergists and stabilizers often overwork
Movement efficiency plummets
You may look like you’re performing a proper squat, but your hip or ankle mechanics could be off by degrees that matter under load. That’s when we see compensations, re-injury, or plateaus that don’t budge no matter how consistent you are.
Stability Isn’t Balance Tricks
Let’s clear this up: stability isn't standing on one leg on a BOSU ball while curling a kettlebell. True stability is task-specific. It’s the ability to maintain joint integrity under dynamic load — resisting unwanted movement while allowing desired movement.
For example:
Squatting? You need pelvic and lumbar stability through eccentric and concentric load — not just "core strength."
Pressing overhead? Scapular upward rotation needs to sync with humeral motion. If not, you’re loading dysfunction.
Running? The foot-ankle complex needs to re-synchronize stiffness, compliance, and proprioception — or you’ll leak force and develop compensatory patterns higher up.
Where to Begin (For Real)
Let’s say you’re cleared to resume training. Start by testing your baseline control:
Can you isolate and activate deep stabilizers (e.g., TVA, multifidi) under low load?
Do you demonstrate clean joint stacking and segmental movement without compensation?
Can you control full range of motion without load before adding resistance?
Here are progression checkpoints we use with our athletes:
Core and Pelvis (Pre-Squat)
Breathing drills → 90/90 dead bug variations → supported wall squats with active core engagement → goblet tempo squat with breathing control
Scapular Mechanics (Pre-Overhead Press)
Supine scapular control → serratus wall slides → half-kneeling landmine press → controlled overhead dumbbell press
Ankle and Foot (Pre-Running)
Controlled heel raises → single-leg stance with eyes closed → anterior tib raises with tempo → split stance jumps to deceleration holds
Why This Phase Shortens the Long Game
Yes, it slows you down at first. But it accelerates return to form long term. When your joints, nervous system, and support structures are aligned, the rest of your performance stack builds faster and safer.
You’re not just checking the "PT box." You’re rebuilding your system to withstand and generate high output again — without compensation or fragility.
If you're lifting, running, or moving and still don’t feel like yourself, stop looking for the next mobility drill or accessory lift. Reassess your control. Rebuild your base. Then go again — stronger, smarter, and more bulletproof than before.
