Injuries Are Inevitable—Now What?

Episode 7 of the Stimulus Matters Podcast takes on a universal truth in competitive CrossFit: injuries happen, even with the best programming. Kyle Ruth and Ryne Sullivan go deep into the art of training around injury in CrossFit—sharing the tools, mindset shifts, and programming strategies that help athletes stay engaged and progressing even when they’re hurt.

If you’re a coach working with high-level athletes, or an athlete navigating a setback, this episode delivers a clear, structured approach to doing more than just “getting through it.”

Step One: Don’t Stop Training—Adapt It

Kyle opens by emphasizing that when an injury occurs, the default should never be complete rest unless absolutely necessary. Instead, coaches should find what the athlete can do and build a plan around that.

In his most recent hamstring strain, Kyle used principles like:

• Training the uninjured leg
• BFR (blood flow restriction) work to preserve tissue quality
• Respiratory training with Breathe Way Better
• Visualization of movements he couldn’t yet

This approach allowed him to maintain both fitness and motivation—speeding up recovery without compromising safety.

Use the Contralateral Advantage

One underutilized strategy the episode highlights is contralateral limb training. If an athlete injures their left leg, training the right leg not only preserves strength—it actually accelerates recovery in the injured side due to neurological crossover effects.

This principle also applies to upper-body injuries: pressing with one arm, pulling with the non-injured side, or training grip strength while avoiding pain triggers can all be part of a well-rounded injury block.

Reframe the Injury as an Opportunity

Ryne shares how he helps athletes emotionally reframe the injury—not as a setback, but as an opportunity to develop other areas. If an athlete tweaks a shoulder, it might be the perfect time to focus on running mechanics, squat endurance, or breath work.

By shifting the mental focus from “what I can’t do” to “what I can improve,” athletes avoid the downward spiral of disengagement and self-doubt.

Beware of Volume Creep and Secondary Injury

The hosts also warn about the tendency for injured athletes to overtrain what’s left. For example, after a lower-body injury, many try to hit upper-body work daily—leading to a secondary strain.

Kyle and Ryne stress the need for:

• Realistic volume management
• A progressive plan, not a frantic scramble
• Built-in constraints and feedback systems to avoid overuse

They also discuss graded exposure: gradually increasing the load, range of motion, or movement complexity to reintroduce injured areas safely.

Planned Surgery? Build Before You Cut

A standout insight in this episode is how to prepare for planned surgeries. If an athlete knows they’ll need a procedure (e.g., ACL, UCL, meniscus), Kyle recommends a 3–4 week bodybuilding phase focused on hypertrophy and joint prep.

By entering surgery with more muscle mass and higher tissue quality, the recovery curve steepens in a good way. Even if atrophy occurs, the athlete starts from a higher baseline—and returns stronger, faster.

Educating Athletes on the Return-to-Play Process

Another key takeaway from the episode is the importance of educating athletes on what to expect—both during the injury and in the return-to-play phase. Kyle explains that many athletes rush back to full intensity the moment they feel “okay,” often skipping essential steps in rebuilding load tolerance and movement confidence.

To prevent this, he uses clear movement progressions, pain monitoring protocols (e.g., daily pain scores), and gradual reintroduction of patterns like hinging or pressing. These systems help athletes avoid the common trap of returning too soon, only to reinjure the same area a few weeks later.

Coaches are encouraged to act as both strategist and educator—guiding the athlete through not just what to do, but why each step matters.

Final Thoughts on Training Around Injury in CrossFit

Episode 7 offers a clear takeaway: injuries don’t have to derail your season or your mindset. Training around injury in CrossFit is less about what you avoid—and more about how you adapt.

From intelligent programming to mindset shifts and support systems, this episode is a must-listen for any coach or athlete serious about maintaining momentum through setbacks.

Listen to Stimulus Matters Podcast Episode 7 to hear real-world strategies for coaching through injury—and coming out stronger on the other side.