Injured Lifting? What To Do
The most common lifting injuries, how to tell what you're dealing with, and what to actually do - so a tweak doesn't turn into months off.
Read this first. This is general education, not medical advice or diagnosis. If you have severe pain, a pop or snap with loss of function, numbness, visible deformity, or pain that isn't improving, see a doctor or physical therapist.
PEACE & LOVE: the first days
The old "RICE" advice has been updated. For a fresh soft-tissue injury, the current guidance is PEACE for the first 48-72 hours, then LOVE as you recover.
- Protect - avoid movements that sharply hurt for a few days.
- Elevate the limb when you can.
- Avoid anti-inflammatories early if possible (some inflammation aids healing).
- Compress with a wrap to manage swelling.
- Educate - skip needless scans and passive-only fixes.
- Then Load gently, stay Optimistic, keep blood flow up with light Vascular cardio, and Exercise to restore range and strength.
Red flags - see a professional now
- A loud pop or snap with sudden weakness or instability.
- Numbness, tingling, or shooting pain down an arm or leg.
- Can't bear weight, or a joint gives out or locks.
- Visible deformity, rapid heavy swelling, or bruising.
- Chest pain, dizziness, or trouble breathing.
- Pain getting worse after a week of rest.
Common lifting injuries by area
ShoulderRotator cuff strain / impingement and AC joint irritation - usually too much pressing, too little pulling.
Lower backMuscle strain from rounding under load; disc irritation / sciatica when pain travels down the leg.
KneePatellar tendinopathy (jumper's knee) and meniscus/ligament tweaks from knees caving or twisting.
Elbow / wristGolfer's and tennis elbow tendonitis from high curl/grip volume; wrist strain from bent-back pressing.
Muscle strainsHamstring, pec, biceps or calf pulls - usually heavy load with no warm-up.
DOMS vs injurySoreness is dull, symmetrical, and eases with movement; injury is sharp, one-sided, and tied to a moment.
The full interactive guide breaks down each one: what it feels like, common causes, what to do, and exactly when to see a pro.
Coming back after time off
Don't pick up where you left off. Drop to about 50-60% of your pre-injury weight, keep reps easy (RPE 6-7, well short of failure), and rebuild over 2-4 weeks. Pain during a set should stay at a 2-3 out of 10 max and settle by the next day. Full range with light weight beats heavy partials every time.
Questions
Should I stop training if I'm hurt?
Stop the movements that sharply hurt, but keep moving pain-free ranges. Total rest is rarely the answer; managed loading usually beats it.
Is it just soreness or an injury?
DOMS is dull, spread across the muscle, peaks 24-48 hrs later and eases with movement. Sharp, localized, one-sided or worsening pain should be treated as an injury until proven otherwise.
When should I see a doctor?
Any red flag above, or pain that isn't improving after about a week. When in doubt, get it looked at.
See the full injury guide
Tap through every injury by body part - causes, fixes, and red flags.
Open the Guide →