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Injuries

Tell the planner what to train around.

Injuries is a list on the Train tab for anything that hurts right now. You log an injury once, and the planner leaves out lifts that load that area and swaps in other lifts.

The planner only avoids and swaps lifts. It does not diagnose anything, and it does not replace your physio or doctor.

When to use it

  • A knee, shoulder, back or other body part is injured, and you still want to train.
  • You have recovered enough to train again and want a few lighter sessions first.
  • Something is managed with your physio's blessing, but certain movements must stay out of the plan.
  • An old injury cleared up, and you want it off the list for good.

Step by step

  1. On the Train tab, tap Injuries.
  2. Tap the plus button (Add injury) at the top right. The Add injury sheet opens.
  3. Choose Where the injury is: neck, shoulder, elbow, wrist or hand, upper back, lower back, hip, knee, ankle or foot, or other.
  4. If the area can be on one side, pick the Side: left, right or both.
  5. Pick a Status: Active, Recovering or Managed.
  6. Set Pain now with the slider, from 0 to 10.
  7. Under Avoid, switch on anything that should stay out of your plan, for example No overhead press, No deep knee bend or No heavy spinal loading.
  8. Tap Save.

From then on, the planner skips lifts that load the area and swaps in other lifts. Today's session says Working around, and names the injury it is working around.

Good to know

  • Keep the list current, so the planner steers correctly. Under How is it?, tap Better, Same or Worse. If you tap Worse on an injury that is not Active, its status goes back to Active.
  • Tap Change status to move an injury through Active, Recovering, Managed and Resolved. The same menu has Delete, which removes it entirely.
  • Active and Recovering drop the lifts that normally load that area, along with anything you switched on in Avoid. A check-in is due again after 7 days.
  • Managed means you are easing back on purpose: the area's normal lifts come back into the plan, and only the things you switched on in Avoid stay out of it.
  • Resolved means it is over. Forma can then plan a few lighter sessions to bring you back up, and the entry says Easing back in with the count left. Each session you finish counts one lighter session down.

The injury list stays on your phone, like the rest of your logging.

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