ABOUT THIS EPISODE
How to keep getting better when you’re hurt. Practical templates for training around common injuries and choosing lower‑risk tools, surfaces, and cardio options that maintain strength and conditioning while symptoms subside.

WHAT YOU’LL LEARN

How to adjust exercise menus (range of motion, tempo, ROM‑restricted variants).

When to favor machines, sleds, and recumbent cardio for joint‑friendly work.

Smart use of flooring, mats, and rollers to manage impact and position.

Weekly structure for deloads, re‑loads, and testing readiness.

KEY TOPICS

Lower‑back and knee friendly leg training (hip hinges, supported squats, sleds).

Shoulder‑safe pressing and pulling alternatives; grip work during hand injuries.

Conditioning that spares joints: rowing, recumbent cycling, gentle incline walking.

QUICK ANSWERS
Q: What’s the fastest way to resume training after a minor strain?
A: Keep intensity modest, reduce range of motion to a pain‑free zone, and bias machine or supported movements for 1–3 weeks before reintroducing full‑range barbell work.

Q: Which cardio options are joint‑friendly during rehab?
A: Recumbent bikes, rowing machines, and low‑speed rehab treadmills allow controlled loading with minimal impact while you rebuild capacity.

Q: Does flooring really matter for injuries?
A: Yes. Dense rubber tiles and quality mats reduce slip risk, damp impact, and help maintain stable positions that protect joints and the spine.

SHOP THE EPISODE
Rehabilitation Treadmill – controlled speed, handrails, and programmable rehab modes
https://www.ironcompany.com/t661m-rehabilitation-treadmill-sportsart-t661m?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep158

Recumbent Exercise Bike – back‑supported, low‑impact conditioning
https://www.ironcompany.com/sportsart-residential-recumbent-exercise-bike-c55r?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep158

Water Rower (A1 Home) – smooth, full‑body, low‑impact training
https://www.ironcompany.com/a1homerowingmachinewaterrowera1?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep158

Extra‑Firm Foam Rollers – tissue prep and recovery between sessions
https://www.ironcompany.com/aeromat-extra-firm-black-foam-rollers?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep158

Impact Rubber Floor Tiles – stable, high‑grip surface that reduces shock
https://www.ironcompany.com/impact-rubber-floor-tiles-ic-2352?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep158

FULL EPISODE LIST & RESOURCES
https://www.ironcompany.com/podcast?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep158

IRON COMPANY — trusted gym equipment & flooring since 1997

Full episode list & resources:

https://www.ironcompany.com/podcast?utm_source=podcast&utm_medium=notes&utm_campaign=raw_all_eps

Shop Cardio Equipment (treadmills, ellipticals, bikes):

https://www.ironcompany.com/cardio-equipment?utm_source=podcast&utm_medium=notes&utm_campaign=raw_all_eps

Shop Free Weights (dumbbells, barbells, kettlebells):

https://www.ironcompany.com/free-weights?utm_source=podcast&utm_medium=notes&utm_campaign=raw_all_eps

Shop Gym Flooring (rubber rolls, mats, tiles):

https://www.ironcompany.com/rubber-gym-flooring?utm_source=podcast&utm_medium=notes&utm_campaign=raw_all_eps

Shop Strength Training Equipment (benches, racks, cages):

https://www.ironcompany.com/strength-training-equipment?utm_source=podcast&utm_medium=notes&utm_campaign=raw_all_eps

Government & GSA Buyers (contract & bids):

https://www.ironcompany.com/gsa-and-cmas-bid-information?utm_source=podcast&utm_medium=notes&utm_campaign=raw_all_eps

RAW Articles & Training Guides:

https://www.ironcompany.com/articles?utm_source=podcast&utm_medium=notes&utm_campaign=raw_all_eps