There I was…
Lying on the floor at 5:30 AM.
Severe nerve pain shooting into my hips.
The kind of pain that stops you in your tracks.
And the worst part?
It felt familiar.
I had gone through this same thing 3 years ago.
Back then, I had no idea what I was dealing with,
how long recovery would take, what rehab looked like, or how much work was ahead of me.
This time was different.
Not because I wanted to go through it again…
But because I knew what it takes.
It takes time.
Where I Am Now
I’m currently in week 10 of recovery.
And this week…
I’m getting back on the mountain bike.
This has been one of my longest breaks from riding since that first injury.
But this time, the process felt different.
More intentional.
More patient.
More aware.
The Hard Lesson (Again)
In 2023, this injury hit me hard, not just physically, but emotionally.
My identity was wrapped up in being:
- The athlete
- The coach who demos everything
- The guy who can do it all
This time, I saw it more clearly.
I don’t need to demo every exercise. Every time.
That mindset?
That’s how injuries happen.
Too much load.
Not enough time to adapt.
What Led to It
Here’s the reality…
I was training, but not intelligently for my situation.
- Sprint-based warm-ups 2–3x/week
- Mountain biking 2–3x/week since December
- Layering intensity on top of an already irritated system
That combination?
It was the catalyst.
Not one workout.
Not one movement.
The accumulation.
What To Do When You’re Injured (And Can’t Train Like Normal)
This is where most people lose ground.
I’ve been there before, losing muscle, gaining body fat, feeling like you’re starting over.
So this time, I approached it differently.
1. Double Down on Nutrition
I made nutrition the priority.
- Increased protein intake
- Reduced excess grains
- Increased fiber and healthy fats
The result?
- Down 4% body fat
- Only 1.5 lbs of muscle loss
That’s a win during injury.
2. Support the System (Supplements)
I stayed consistent with my daily supplements:
- Thorne Metabolic Health
- Vitamin D + K
- Basic B Complex
- Super EPA
- Complete Biotic (gut health)
- Magnesium (PM for sleep)
(If you want to explore what I use, check out our Thorne dispensary for 10% off through April 30.)
3. Calm the Nervous System
When your back is flared up, your nervous system is on edge.
Your body tightens up to protect you.
For me, that meant constant work on:
- Hip flexors
- Adductors (gracilis)
- IT band
- Quads
My most comfortable position?
Leaning forward.
They call it the “shopping cart posture” because that’s exactly what it looks like.
Breathing work + soft tissue = non-negotiable.
4. Do What You Can
I didn’t stop completely.
I adjusted.
When I could train my upper body, I did:
- Push-ups
- Pull-ups
Not every day.
Just enough to maintain strength.
Pain was my guide.
Getting Back Into Training
After writing this, I’m heading out for my first ride in nearly 10 weeks.
Nothing crazy.
- 45-minute ride
- Easy pace
- Focus on the basics
I even spent time visualizing riding over the past 10 weeks.
And honestly…
It feels like I never left.
The Comeback Plan
Here’s how I’m approaching it:
- Start slow
- Build consistency first
- Gradually increase the load
I’ve already started strength training again, around 70% of where I left off.
And it feels challenging.
Which tells me everything I need to know.
The stimulus is there.
Now it’s about respecting the process.
Because going too hard, too fast?
That’s the fastest way back to square one.
Final Thought
Injury isn’t the end.
It’s feedback.
A forced reset.
A chance to rebuild smarter.
If you’re going through it right now…
Slow down.
Stay consistent.
Control what you can.
And when you’re ready –
Come back better.
Need Help Getting Back on Track?
If you’re coming off an injury and don’t know where to start…
We’ve got you.
👉 Schedule your free Strategy Session, and we’ll build a plan around you.
