Can I train injured?

This is an ironic question another kind friend tossed at me considering my track record with injuries. For those who do not know, I have been involved with Martial Arts and Combative Sports for 18 years. Because I have been doing it for so long I have basically broken, torn, sprained, strained, pulled and dislocated everything that I could that has not left me permanantly disabled or dead. Twice. So I understand injuries and how much they suck.

The question is not so much "Can I train injured" as "Should I train injured". The answer depends on the injury.

If it is a tear, dislocation, or break. The answer is an overwhelming no. These need to be treated by medical professionals and could require surgery in order for you to properly recover so you can resume training once you heal. And I do mean it, these are serious issues that need to be properly treated. (However, if it's a broken toe, not your big toe, tape it and suck it up buttercup.)

Sprained, strained and pulls. I still advise consulting a medical professional and giving it sometime to recover before resuming. Some sprains can actually be worse than breaks, in the case of the ankle joint. In April 2007 I severely sprained my ankle to the point that I either pulled the ligaments to the point they were loose and bleeding internally. The side of my ankle and foot was black from the bleeding/bruising. And me being the stupid 20 year old that I was, I kept training on it and did not take proper care of it. Almost 4 years later and I am still having issues with stability and pain. Little over a month ago I stood up from my chair and my ankle rolled over.

If it is not a serious injury (ie pull or strain) your best bet would be to rest it, put some ice on it (for no longer than 20 min at a time to avoid damage to the skin) and take something like advil or tylenol (whichever works for you). Then once it starts to feel better you can get back into training as the injury will let you.

Delayed Onset Muscle Soreness or DOMS. When we either start lifting heavier, or running further/faster or start a new activity from being sedentary for so long this will occur to you. In can vary from a slight soreness to being unable to get out of bed and usually does not really set in until the first or second day after the activity.

DOMS happens because, atleast with strength/weight training as you lift you are causing micro-tears to the tissue of the muscle. Which when these tears recover they actually increase in size and thusly cause the muscle to grow. Ways to limit the soreness are to stretch out after your workout and (this works great for me) eat something that is high in protein. Protein is what your muscle tissue will be screaming for to help the rebuild.

So I hope that helps.