Originally published on goodmenproject.com.
Injuries can be a frustrating—and often discouraging—part of any fitness journey. Getting hurt can make even the most motivated individuals question their routine, whether it's a strained muscle, a joint issue, or a more serious setback. But with the right mindset and training approach, injuries don’t have to be the end of progress. They can be the start of a smarter, more resilient way forward.
For Strength & Conditioning Coach Corey Shader, this truth became personal after a knee injury in high school changed how he viewed fitness. Once focused primarily on performance and aesthetics, Corey was forced to slow down, reevaluate his training, and dive deeper into mobility, recovery, and injury prevention. That experience laid the foundation for his current coaching philosophy: train smart, not just hard.
The Importance of Smart, Intentional Training
Many injuries happen not because people push themselves too hard once—but because they ignore pain, skip recovery, or repeat poor movement patterns over time. Smart training emphasizes good form, gradual progression, and listening to your body. Corey Shader encourages clients to prioritize quality over intensity and to view rest and recovery as essential, not optional.
Programs that focus on injury prevention often include strength-building around joints, improving mobility, and correcting imbalances. These techniques help protect the body during both everyday activities and higher-intensity workouts.
Corey Shader's Hands-On Tips for Injury Prevention
- Warm up thoroughly: Don’t skip your warm-up! Spend 5–10 minutes increasing your heart rate and mobilizing the joints you'll use in your workout.
- Use proper form—even with light weights: Movement quality matters more than the weight you lift. Consider working with a coach or filming yourself to check your technique.
- Progress gradually: Avoid sudden increases in load or intensity. A good rule of thumb is to increase your volume or weight by no more than 10% per week.
- Incorporate mobility work: Regular stretching and mobility drills can improve joint function and reduce injury risk.
- Respect recovery: Build rest days into your week and listen to your body when it signals fatigue, soreness, or stiffness.
Rehabilitation as a Learning Opportunity
Recovery from an injury can be a powerful teacher. Corey’s experience with knee rehab taught him patience, body awareness, and the value of consistent, low-impact movement. For clients working through setbacks, he emphasizes that rehabilitation isn’t about bouncing back quickly—it’s about returning stronger, wiser, and more connected to how your body functions.
Sustainable fitness is not a sprint. It’s a long game that requires tuning into your body and making adjustments as needed. By embracing smart training practices and building strength with care, setbacks become fewer—and comebacks become more powerful.
As Corey Shader often says, “You don’t have to train through pain to make progress. You have to train with purpose to make it last.”
About Corey Shader
Corey Shader is a Strength & Conditioning Coach based in Portland, working with fitness enthusiasts of all ages, from older adults staying active to teenagers starting their fitness journey. Corey Shader has four years of experience and specializes in strength training, injury prevention, and functional fitness, emphasizing consistency and smart recovery for long-term success. "Stay strong. Keep it simple."