Every now and then something unexpected happens that interrupts your normal routine. If you’ve been involved in sports or fitness training over any period of time, you’ll inevitably have to train through an unanticipated injury. I’ve been incredibly lucky over the years. I haven’t had any big problems but I’ve had to work around a left shoulder that prevented me from heavy upper body work for a few months, a terrible glute pull that stopped me from doing any sort of deadlifts for over a year, a couple of hernia surgeries (not caused by lifting) and the normal short-term variety of aches and pains (knee, wrist, neck).
I’ve learned that the trick is to make necessary adjustments so I don’t put additional stress on the tender parts but not to stop or severely restrict my lifting. When I couldn’t do deadlifts because of the glute pull, I discovered that I couldn’t do lying hamstring curls either because it used some of the same muscles. I laid off the deadlifts and the hamstring curls but did extra calf and quad exercises. That didn’t do anything in particular for my hamstrings or glutes but it kept the rest of my legs in great shape until I could resume doing very light deads and hamstring curls. That took a full year so I had to be patient. To this day, I still don’t do heavy deadlifts because my previously torn glute will let me know pretty quick that it doesn’t appreciate it.
Injuries and sore joints pop up but don’t let them stop you from moving in a positive direction. You might not be able to keep on with your normal routine but don’t despair. If you can’t train upper body, train your lower body. If you can’t run, try walking. There’s always something you CAN do.