Workaround.
Youre hurt, not broken. There is always something you can do. Injuries are opportunities in disguise to get fucking creative and progress by spamming movements you still have the ability to do. Experiment. If it causes pain or makes the injury worse. STOP!
Your job is to heal.
Your affected body part may or may do it on its own. Barring the need for surgery, your job is do everything in your power to recover. This might mean constant walks, light strengthing and mobility of surrounding joints and muscles. You know, boring shit. Embrace it. You can either be back to where you were 4 months from now or just starting to figure it out years later. Don't be the second guy.
Per body part I've injured:
Back
- heal: brisk walks, suitcase carries
- workaround: pullups, dips, single arm presses, chest supported rows, bw Bulgarian split squats
Neck
- heal: chest stretches (door jam, barbell rollouts), neck and back massage
- workaround: walks, sled pulls (weight around waist)
Knee
- heal: will tell ya when I know. Right now,.weighted carries feel great.
- workaround: upper upper body is in
