No-Bull5hit Injury Survival Guide

I live for sport and fitness. And as a compulsive—and sometimes pretty stupid—person, I push myself, so naturally that injuries are not uncommon. There’s nothing like going from stable, solid fitness to struggling to remember what it felt like not to be injured.

After turning 30, when my body had passed its peak fitness, the injuries were adding up (and many trips to physios left me wondering why I didn’t take action sooner). Finally, I’ve developed a do/don’t guide to preempt and survive injury:

Injury prevention

1. Feel a slight pull? STOP.

I cannot stress this enough. The number of times I’ve ignored a twinge because “I can push through it” is embarrassing. Compulsiveness and hyperactivity are my worst enemies, so less is more is a difficult mantra for me. But now, rest days aren’t optional. Lifting lighter with perfect technique isn’t a compromise—it’s survival.

2. Don’t self-medicate or guess.

Google might be free, but it’s not a physiotherapist. That mate from the gym who fixed his knee with a pint and some stretches? He’s not your doctor. Research your injury properly, see a professional, and stop pretending you know better than your body.

3 Constructive warm up 

I have really started to become mindful of the importance of warming up. In the past I have been so keen to get to the good stuff never bothered warming up. NOW, I use the mats to stretch hamstrings, glutes and general lower body. This is followed by going on exercise bikes for 10 mins – keeping low heart rate. And cos I am impatient and like to multi task. I do upper body stretches too. 

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Fuck’s sake… I’m injured. Now what?

Don’t panic. Even the best-built machines break, and your body isn’t a finely tuned Ferrari. Here are the tools and strategies that actually work:

Rest & Recovery

• Ice first, heat later. The first few days are for ice; it calms inflammation. After that, heat encourages blood flow to the injured area. FYI just using a hot water bottle is fine.

• 2-minute ice / 2-minute heat cycles are perfect for stubborn areas like the Achilles or elbow.

• Compression isn’t just for aesthetics. It reduces swelling and can speed up recovery if used correctly.

Stretching

• Yoga is king. All proper stretching is basically yoga in disguise. Download an app and commit. https://man5hit.com/yoga-poses-power-moves-for-a-resilient-back/

• Feeling completely wrecked? Restorative yoga is your friend. Slow, deliberate stretches let your body heal without stress.

• Consistency beats intensity. Stretch daily—even 10 minutes—rather than bashing it out once a week. Top tip 💡 Heat injured areas before stretches.

Rollers vs. Balls

• Rollers? Overrated, in my opinion—but each to their own.
• Squash balls are magic. Small, precise, perfect for targeting tight knots and trigger points. Hit those trouble spots like your life depends on it.

Strengthening

• Resistance bands, light weights, and controlled gym exercises are your best friends.

• Remember the mantra: less is more. Overdoing it is a ticket straight back to injury town.

• Do your homework. Not every exercise is safe for every injury. Research—or risk turning a minor setback into a months out of action

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Godspeed to us all

Injuries are proper shit. They’re frustrating, humbling, and soul-crushing. But you can survive—and even thrive—if you respect your body, rest when it asks, and approach rehab strategically. Don’t push, don’t guess, and definitely don’t ignore the signs. Good luck.

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