What's On My Mind - November 2025
What’s On My Mind
What’s On My Mind
Top 5 Mistakes Most People Make After an Injury
This Month’s Health Challenge
The Truth About Supplements: What Works, What Doesn’t, and What You Need to Know
What’s On My Mind
Top 5 Mistakes Most People Make After an Injury - By Kyle Ligon
I tweaked my calf muscle a couple of months ago while on a run. I was feeling perfectly fine, then, after just a seemingly ordinary step, I felt a 4 out of 10 pain zing in my calf. I tried to stop, but stopping doesn’t happen immediately when you’re running, so unfortunately had to make a couple more landings before I could take all the pressure off my calf. That next step on that calf was a 6 out of 10, and the third was a 9 out of 10 pain. Finally, fully stopped, I did a little bit of massaging the muscle and stretching, but it was clear that whatever happened was not going to stop hurting and I was going to have to hobble back to the house.
Everyone will have a nagging pain, a tweaked muscle, or a twinge at some point. Most of these can be resolved in a matter of days with the right strategies, but because of tons of myths and misconceptions, for many, these issues can linger, sometimes for life, simply because most of the most common practices have it completely backwards.
The first 7 years of my fitness journey was wrought with tweaks and issues, but, luckily, since learning how to brace, prioritizing posture, looking at scores more like gymnastics scores than CrossFit competition scores, including movement and mobility exercises into my daily routines, and learning how to identify and resolve potential issues, the last 10 years has been extremely quiet on the pain front. Not just that, but with a root cause approach, every time I do experience pain, I have the opportunity to resolve a hidden issue that has likely been lingering for a while. By removing the parking brake I didn't know was on, my potential expands way higher than where I was before the pain. So, recovery isn’t just about getting back to where we were, but beyond.
I am happy to report that I have resolved my calf issue and have run many times on it now with zero hints of any previous issue. In this article I am going to lay out the most common mistakes I see people make when they’re experiencing pain and exactly what I’ve learned to do in these situations to resolve issues, hopefully for the rest of my life.
My calf pain triggered me to write this article, but I’ll also use the time a few years ago I hurt my wrist falling off my bike to show two distinct examples: 1) pain caused by a traumatic event like falling off my bike and 2) pain that appears while doing normal things like working out in the gym, playing a sport, or going for a run.
Mistake 1 - Consulting the Wrong Type of Doctor
Before I get too far down the road of saying that the majority of what we experience is just pain, not an injury, and that I tend towards resolving it on my own, I do want to say, of course injuries are a real thing. If you feel like you need to go to an emergency room or are unsure of how serious the issue is, I would go seek professional help. This is also a good time for a disclaimer that I am not a doctor, and this article is not meant to give medical advice, but instead based on my personal and coaching experiences and are the methods I use myself.
When it’s not ER level, but you’re unsure of how bad something is, getting a quality professional opinion would always be beneficial. Personally, even if I thought something may be partially torn, my first choice would be to see a Physical Therapist recommended by one of my coaches.
The Wrong Types of Doctors:
I do not go to my general practitioner (GP), unless my insurance requires me to first see them to get a prescription to then go see a physical therapist. Different states and different insurance policies have different rules here.
As a personal anecdote, about 12 years ago I had a back issue and to see a physical therapist I had to first go to my GP for a referral. They did an extremely basic assessment, one I would consider worthless, and then, after confirming that I was in pain, started to prescribe me pain medication. I stopped them mid script-writing to tell them I did not want any pain meds and instead wanted physical therapy. They were surprised, but happy to tear up their original script and write me a prescription for physical therapy. Just know, a GP can be amazing within their scope, but issues like these are outside their circle of competency.
As a tip, if you need a GP’s referral to see a physical therapist, sometimes they’ll give it to you over the phone.
I also do not go straight to an orthopedic surgeon. Although ultimately I may need to go to an orthopedic surgeon if the issue was bad enough, for me, surgery is always a last resort. So far I have never needed any surgery on anything fitness related. I prefer to start with a physical therapist knowing that they can immediately start helping me with my pain and resolving the issue and they will also refer me out to an orthopedic surgeon or another specialist if needed. I view going straight to the orthopedic surgeon (unless you’re sure) as skipping a step.
A note on chiropractors: Unfortunately, in my opinion, there are very few chiropractors that are at a level that impresses me. This is not an attack on chiros as there are also very few physical therapists that impress me. I highly recommend getting a recommendation from one of your coaches. If I had to throw a dart, my guess is that a random physical therapist will be better than a random chiropractor which is why I generally recommend a physical therapist, but if I was going off of a qualified recommendation, I have no preference between these two types of physicians and would be happy working with either.
Mistake 2 - Icing
Although I cold plunge regularly for general health reasons, I NEVER ice for pain or to reduce swelling. Swelling is natural and supplies the area with what it needs to heal and the game is to make sure we do not blunt this process. It is OK to target getting rid of swelling (through movement, elevation, and compression), but we are not trying to stop the swelling process from happening, it’s natural. By icing, I would not only be stopping this natural process, but icing can actually cause further tissue damage, actually increasing the recovery time.
Interestingly, the guy who created R.I.C.E (Rest, Ice, Compression, Elevation) has recently been presenting with the message to stop icing! It was their best guess at the time in the 70s, but icing never ended up being supported by research to aid the recovery process beyond numbness to relieve pain. I do not ice injuries. I’ve Stopped Icing, it’s not based on science and seems to be a flawed and counter productive status quo.
Mistake 3 - Resting
This one is a little counterintuitive, but being sedentary when you’re injured makes it so much harder for your body to recover. Our body works best, especially when trying to recover from an injury, when we have adequate movement. Movement increases blood and lymph flow which brings the injured area the resources and nutrients required for healing while the muscle contractions move waste through our lymphatic system. A quick note: lymph is the crucial fluid that cleanses your tissues, acts as a highway for your immune cells, and maintains your body's delicate fluid equilibrium.
I want to be sure to use the area as normally as possible. I don’t want to create bad habits or create movement patterns that work around the issue (unless I absolutely have to). I also want to be smart. If my wrist is still experiencing pain from my fall, I wouldn’t do heavy cleans at the gym where I would need to dynamically receive a heavy barbell in my front rack position. I would want something I can control more, like maybe a kettlebell swing. If that is too much, maybe I choose something slower like a deadlift. I can keep the general intent of the exercise while minimizing risk on the injured area.
A little bit of pain when we move is OK. Our brain is going to try and protect us from doing wherever we did that hurt us, so will be on high alert. We need to teach our brain that we are fine when we do X, Y, and Z, but we want to be smart about it. I aim to keep it below a 2 or 3 out of 10, but I’m not too concerned if I experience something above 0. Slowly, over time, our brain will learn that it is OK to let those tissues move and will stop zinging us with that pain signal.
I’ll sub out some exercises (like KB Swings for Cleans), I may shorten ranges of motion of exercises (like half squats for squats), I am conservative with weight and intensity choices, and slowly prove to myself and my brain that I can handle more and more. This is definitely a time to get it wrong too conservatively, but again, continuing to move is crucial.
Examples:
Calf Pain from Running
I foam rolled and stretched my calf and the areas around it. When stretching, I would move towards the first sign of a strain, stop right near that threshold and breathe, trying to teach my brain that I am safe even when those tissues start to move. I’d back off and repeat going to that threshold position again and breathing.
I walked a lot even though I would feel a slight strain in my calf when I walked. I was not pushing through the pain, I was slowly teaching my brain that it was safe for those tissues to move and be used.
It was only running and jump roping that caused my calf big pain, so I kept up my usual activities and workouts and temporarily subbed other exercises for those.
Surprisingly, I was actually able to sub heavy ruck running (running with a weighted backpack) for running because it forced me into a ruck shuffle that lands more flat footed and didn’t rely on the ball of my foot landing that uses my calves in a stretched position.
I have automatic compression leg sleeves that allowed me to support blood and lymph flow while I watched TV.
I added 5 minutes of mobility to my usual 10 minute morning mobility routine to specifically target areas I thought may be contributing to the pain.
Wrist Pain from Falling off My Bike
Everything was OK, so I kept workouts and my morning mobility habit mostly the same except
The Font Rack Position - I replaced front squats with back squats and heavy cleans with clean pulls and light cleans with kettlebell swings.
Gripping at an angle with my left hand - I replaced DB one-arm snatches with kettlebell swings.
Mistake 4 - Comforting with Crap Food
Pain can be depressing and when it is mixed with comfort foods and the common misconceptions of resting (not moving) and icing, this trio, all being the opposite of what you should do, ends up being an enormous hindrance to recovery.
Things like sleep, eating inflammatory foods, alcohol, smoking, and living a sedentary lifestyle will increase your chance of injury and slow down recovery dramatically.
Prioritize what we talk about in the MovementLink Lifestyle to supercharge your recovery. If you want to take resolving those nagging pains seriously, lay a healthy foundation, so your body can do the work unhindered.
Mistake 5 - Hiding the Problem with Supportive Gear
I am not a fan of not covering up the issue with pain medication or supportive gear (Why We Don’t Wear Gear), and instead, prefer to identify and fix the root cause.
The only piece of gear that does seem to have good research backing and does not step on the toes of a root-cause approach is compression gear. Compression socks, tights, long sleeve shirts, etc can improve blood and lymph flow which is a top priority. Compression gear, unlike a weight belt, knee sleeves, wrist supports, special shoes (Why I Wear Barefoot Shoes), etc. allows our body to move in a natural way and to continue using our muscles, tendons, and joints exactly how they were designed.
The argument of I can only do x, y, or z with support gear should make you ask whether or not it’s OK to be doing x, y, or z with the issue you’re struggling with. The answer can be yes, but trying to recover from an injury is when we want to play it a little more conservatively. With my wrist injury, I am going to temporarily sub out cleans instead of throwing a wrist wrap on and to do cleans.
The use of supportive gear may be OK to provide a buffer zone of safety, but, like subbing out exercises, any gear should be a temporary tool that you actively work to phase out as quickly as possible. I hurt my back about 12 years ago and started wearing a weight belt to work out. This led me down a road that caused an extremely serious back injury about a year later because instead of resolving the root issue, I covered it up. Since fixing the issue, my back has been great for 12+ years!
Putting it all together
If you’re going to see a doctor, see the right type - a physical therapist (or chiropractor) recommended by your coach.
Do not ice.
Keep moving, but be conservative and smart about it.
Boost your body’s ability to recover with healthy lifestyle habits.
Don’t cover up your issue with gear, fix it.
Once you’ve avoided these common mistakes, it’s now time to find and resolve the root issue.
Make sure your workout program is not causing overuse injuries - How Much Exercise is Enough and Injury Risk Paradox
Make sure your technique is solid - Foundations Course
Check for Movement Restrictions - Movement Tests
Perform Mobility on Related Areas - Mobility Guides
This Month’s Health Challenge
The Truth About Supplements: What Works, What Doesn’t, and What You Need to Know - By Kelly Dodds
The supplement industry is now worth over $40 billion in the U.S. alone; promising more energy, faster recovery, and a longer, healthier life. But while marketing often makes supplements seem essential, the truth is that most people don’t actually need them, and most don’t work as claimed. Though supplements can play a helpful role in specific situations, they should never replace the foundations of health: adequate amounts of nutrient-rich food, regular movement, quality sleep, and stress balance.
Why Most Supplements Don’t Live Up to the Hype
Unlike prescription medications, supplements are not regulated by the FDA for safety or effectiveness before they reach the shelf. Companies can sell products without proving that they work or that they even contain what’s listed on the label. Study after study, findings show that 40-90% of the supplements sold at major retailers do not contain the ingredients listed on their labels when tested. Independent studies have also revealed contamination with heavy metals, banned substances, and unlisted fillers.
Even when purity isn’t the issue, the scientific evidence often is. Large-scale reviews have shown that multivitamins and most popular supplements provide little to no measurable benefit for preventing chronic diseases or extending lifespan.
The bottom line: most supplements don’t make a meaningful impact unless they’re correcting a true clinical deficiency.
When Supplements Can Actually Help
While most supplements are unnecessary for people eating a well-balanced diet, there are a few with scientific support, especially when used to fill nutritional gaps or support specific health and performance goals. They are typically only necessary when someone has dietary restrictions, avoids food groups, or learns they are deficient through lab work - in order to bring levels up to an adequate amount. Taking more of something does not mean better health or performance.
There are some common patterns seen in Western diets, when the average person may need to be more vigilant about getting certain nutrients that tend to be insufficient, like omega-3 fats, fiber, vitamin D, magnesium, calcium, or potassium.
Below are supplements that have supporting research that they may be beneficial to take, with relatively low risk when taken appropriately:
1. Vitamin D: plays a crucial role in bone strength, immune function, and hormone production. Many adults are deficient in the US, roughly 40%; especially those in northern climates, during winter months, spend most of their time indoors, or have darker skin.
Typical dose: 400–800 IU (10–20 mcg) daily is considered safe and sufficient for most adults.
Type: Vitamin D3 (cholecalciferol).
Safety: the upper limit is 4,000 IU (100 mcg) daily without medical oversight. Toxic levels of vitamin D are possible with high doses.
2. Creatine Monohydrate: helps replenish energy during short, intense efforts. It’s one of the most well-studied and effective supplements for improving strength, power, and lean muscle. Studies have found creatine supplementation can improve high-intensity performance by 10–20% and enhances muscle growth and recovery. There’s also emerging research suggesting it has cognitive and neuroprotective benefits as well.
Typical dose: 3–5 grams daily (no loading phase needed). Any time of day; consistency matters more than timing.
Safety: Extensively studied; safe for long-term use in healthy adults.
3. Protein Powder (Whey or Plant-Based): protein is vital for muscle repair, metabolism, and satiety. While food should be the main source, protein powders can help people who struggle to meet daily needs, like those with busy schedules, low appetite, or higher protein goals.
Typical dose: 20–40 grams per serving, daily as needed.
Type: Whey and casein are most bioavailable; pea or soy blends are good plant-based options.
4. Omega-3 Fatty Acids (EPA and DHA): play a central role in cardiovascular health, brain function, and reducing inflammation. Most people don’t get enough from their diet. Supplementation has been shown to improve triglyceride levels in those with high levels.
Typical dose: 500–1,000 mg combined EPA + DHA per day. For triglyceride reduction, up to 2–3 grams daily under medical supervision.
Type: Fish oil, krill oil, or algae-based oils for vegans.
Safety: There is a risk of heavy metal contamination, like mercury. Oil in supplements can go rancid and lead to health complications. High doses can lead to atrial fibrillation and bleeding risk.
5. Magnesium: supports muscle function, energy production, and sleep. Active adults often don’t get enough from diet alone, and suboptimal levels can go unnoticed because blood tests don’t accurately reflect magnesium stores in the body.
Typical dose: 200 mg per day. Often taken at night to promote sleep.
Type: Magnesium glycinate, citrate, or malate (well-absorbed and gentle on digestion).
Safety: upper limit is 400 mg/day from supplements.
Supplements to Be Skeptical Of
The supplement aisle is full of products that overpromise and underdeliver. Be cautious with anything claiming to “boost,” “detox,” or “balance.” If a product sounds too good to be true, it probably is.
Common examples to skip include:
“Fat burners” and “metabolism boosters” - ineffective and often risky.
Detoxes and cleanses - unnecessary; your skin, liver, and kidneys already detoxify naturally.
Superfood or greens powders - may seem convenient, but can’t replace whole fruits and vegetables.
Proprietary blends - often hide mis dosed or ineffective ingredients.
How to Choose and Use Supplements Wisely
If you decide to use supplements, think of them as support tools, not shortcuts. Here’s some general rules of thumb when it comes to finding which supplements are best for you:
Test, don’t guess. Get bloodwork to identify true deficiencies before supplementing.
Build the foundations first. Supplements won’t fix poor nutrition, lack of sleep, or chronic stress.
Choose third-party tested brands. Look for seals such as NSF Certified for Sport, USP Verified, Informed Choice, or Consumer Labs to ensure purity and potency.
Keep it simple. More isn’t better. Overlapping supplements can be redundant or unsafe. It is possible to consume toxic levels of some supplements.
Supplements can fill small gaps, but they can’t build the foundation. Our health, fitness, and longevity mostly comes from consistent dietary & lifestyle habits, not a pill or powder.
This Month's Challenge:
Audit Your Supplement Cabinet. Look at each bottle to check the label for third-party testing seals, such as: NSF Certified for Sport, USP Verified, Informed Choice, or Consumer Lab Tested.
Watch Out for “Proprietary Blends.” Flip each bottle over. If you see a “Proprietary Blend” listed without ingredient amounts, that’s a red flag. Choose products that list exact dosages of every ingredient.
Simplify and Strengthen the Foundations. Prioritize eating whole, nutrient-dense foods, staying hydrated, sleeping well, and moving daily. Get rid of overlapping, unverified, or gimmicky products and stick to safe doses of evidence-based supplements like vitamin D, magnesium, omega-3s, creatine monohydrate, or protein - as needed.
Want to make it easy? Work directly with Coach Kelly!
