Exercising While Injured: How Myokines Can Boost Recovery

How Myokine’s Can Boost Recovery

Have you ever been injured or felt tenderness in a joint or muscle? Every injury sets you back, and it can feel like you have to stop all activity just to recover. The week ahead often turns into all desk work and no body work. But what would it look like to actually do a workout without aggravating the injured area — or even better, to do exercise that improves recovery through myokines (more on this below)?

How can I exercise while I am injured?

All it takes is letting your trainer know in advance — We’ll adjust your program with unilateral movements (training one limb), pain-free ranges of motion, or isometrics.

When you exercise you release a protein called Myokines which are signaling proteins (cytokines/peptides) that are produced and released by skeletal muscle fibers during muscle contraction.

Here's what happens when they are released:

• Muscle Adaptation & Growth

  Myokines like IGF-1, MGF, and IL-6 (in its local muscle role) stimulate muscle protein synthesis, satellite cell activation, and muscle repair → leading to muscle hypertrophy and strength gains.

• Fat Metabolism

  Some myokines (e.g., Irisin) promote the browning of white fat → increasing energy expenditure and improving fat loss. IL-15 helps regulate body fat and lean mass.

• Anti-inflammatory Effects

  Resistance exercise reduces chronic low-grade inflammation by releasing anti-inflammatory myokines (e.g., IL-10, IL-1ra) while balancing pro-inflammatory cytokines.

• Bone & Connective Tissue Health

  Certain myokines (like IGF-1 and osteocalcin) improve bone density and tendon health, which is vital for long-term joint resilience.

• Metabolic Benefits

  Myokines improve insulin sensitivity (helping blood sugar control), reduce risk of type 2 diabetes, and support cardiovascular health.

• Brain & Nervous System Effects

  Some myokines cross the blood-brain barrier (e.g., cathepsin B, irisin) → supporting neuroplasticity, memory, and potentially protecting against neurodegenerative diseases.

Therefore you'll be able to attend your life-enhancing sessions while still keeping that injured site recovering.