How To Maintain Your Workout Routine When You’re Injured

Whether you are a regular individual trying to lose weight or get in shape or a seasoned athlete who depends on their fitness for a living, everyone is concerned about losing ground physically if they’ve been injured. If you want to get a little more creative with your workouts when you’re injured, check with your doctor or physical therapist first to see if it’s a good idea. Some injuries make it difficult to stick to a workout routine.

People injure themselves in various ways, including improper workout execution, overdoing routines, and accidents. 

We’ve highlighted some of the most common injuries people suffer when working out as a result of poor positioning or habit:

  • Sprained Ankles – This injury occurs when your ankle ligaments break or get overly stretched; it is a common injury in sports.
  • Muscle Pull and Strain – This occurs when a muscle is overly stretched or ripped; a common cause is improper warming up or excessive force exertion during physical activity.
  • Knee Injuries – These wounds require medical treatment. In some circumstances, the ACL (Anterior Cruciate Ligament), which joins the thigh and shin bones, requires surgery to keep the knee stable and prevent it from giving out when moving. Lateral collateral ligament (LCL), Posterior cruciate ligament (PCL), and Medial collateral ligament (MCL) are other knee ligaments that are prone to injury.
  • Shoulder Injuries – When you train out improperly, you can get three different sorts of shoulder injuries. One of the most prevalent is a “rotator cuff injury,” which occurs due to repetitive actions like overhead lifting. The other is the “weightlifter shoulder,” caused by joint inflammation, and the third is the “dislocated shoulder.”
  • Wrist Injuries and Disorders –   Osteoarthritis, Ganglion Cyst, Carpal Tunnel Syndrome, Gout, Fractures, Sprains, and Strains are common wrist injuries and diseases. Excessive wrist motion or rotation is the source of several injuries and illnesses.
  • Shin Splints – Overuse, recurrent or increased training within the lower legs is a common injury among runners, dancers, and gymnasts.
  • Tendonitis – Tendonitis develops as a result of repetitive damage to a ligament in the wrist or ankle. Tennis elbow, golfer’s elbow, pitcher’s shoulder, swimmer’s shoulder, and jumper’s knee are examples of common types of this injury named after sports.

The easiest approach to avoid these injuries is to stick to and complete a healthy fitness plan. Before starting an exercise program, consult a health healthcare professional and inform your certified fitness instructor about your health condition to ensure that you receive the right program possible.

Here are some tips for avoiding injuries during your workout:

  • Warm-up and Cool-down – Warming up prepare your body for the workout program by gradually raising your heart rate and loosening your muscles and joints. Your heart rate will slowly return to normal as you cool down after an exercise.
  • Stretching- This increases your flexibility and loosens specific joints to prevent injuries caused by rotational movement.
  • Start Slow- Begin with a low-impact workout and progressively increase your workout’s intensity, duration, and frequency.
  • Follow a program schedule Repeating an exercise regimen on the same portion of your body can result in overuse and repetitive muscle motions, which can lead to muscular strains.
  • Hydrate Dehydration is the leading cause of muscle strains, so drink plenty of water before, during, and after your workout to recover lost fluid.
  • Proper Gear and Equipment. Make sure you have the right gear and equipment for your workout.
  • Take a rest. Take a day off; muscles need one to two days to recuperate. Resting allows your body to recover from stress.

On a side note, don’t do the activity that caused the injury until you’ve fully recovered, and stop working out on that particular body part until you’ve fully recovered.

Key Takeaways

When it comes to working out, injuries can cause huge setbacks, but that’s not an issue because there are workouts that can keep you going while you recover.


Walking, swimming, cycling, and jogging are all low-impact exercises that can help you maintain your fitness while you’re recovering. What you can do, however, is determined by the location and severity of your injury. Low-impact exercise can help you stay in shape without putting too much strain on your body.


Start back from the beginning and gradually raise the intensity of your routine until you are entirely recovered. To avoid repeated injuries, pay attention to the proper workout routine this time. Your body may take up to two weeks to fully heal. You risk injuring yourself again if you push yourself too hard and too rapidly.


As tempting as it may be, the best way to recuperate is to exercise patience and allow your body to fully heal before pushing yourself further.


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