Exercises that Help You Recover from an Injury

woman performing yoga

‘Fitness’ is a word that has been thrown around in our modern society. About 45% of American adults have a gym membership and visit the gym regularly.

And if there’s one thing we know about physical fitness exercises, it is that injuries are bound to happen. While the phrase “No pain, no gain” has become a common saying among fitness coaches and gym enthusiasts, it is important for individuals to distinguish between pushing through the pain and incurring further injury.

Research shows that one of the most common causes of injuries in the fitness community is excessive exertion. Keep-fit-fanatics therefore need to understand the boundaries between staying in shape and doing the most.

This article discusses some of the best personal exercises to help you recover from an injury. If you’re looking to stay in shape while injured, check these out:


Swimming and Pool Workouts

You can accomplish so much with pool workouts without straining your body. Pool workouts are a fun way to exercise during an injury and can be a great option for burning calories. It requires low intensity and you get to enjoy the luxury of not being drenched in sweat.

Hey! Who doesn’t love the cool water while working out? It’s refreshing. Pool workouts can take on different forms such as; jumping jacks, leg kicks, walking, arm lifts, and lateral raises.


Walking Up and Downstairs

This might not be as much fun when compared to swimming, but this is one of the best exercises to help improve your cardiovascular system while injured. Stair workouts help to burn calories, boost recovery, and keep you fit.

One advantage of these workouts is that they can be done at any place and time.

Stair workouts are not advisable for some injuries, so be sure to check with your physician before doing on them.


Use Resistance Bands

This is an inexpensive option that can help free up your muscles and keep blood flowing while nursing an injury. Resistance bands isolate some of your muscles and allow you to perform workouts while injured.

A 2019 study shows that resistance bands help to strengthen muscles and are as effective as traditional weights. What’s more, these materials are versatile, cost-effective, and portable. You can use them for many exercises.



Stretching is a perfect physical therapy exercise for those experiencing muscle stiffness. Stretching can be an effective way to loosen muscles without causing more injuries.

This exercise helps to keep your muscles strong and flexible and should be incorporated into your regular workout routine. Adding yoga to your schedule can also be a brilliant idea.

Stretching is not advisable if you sprained or strained a part of your body.


Stationary Bike

For upper body injuries such as shoulder impingement, tennis elbow, back sprain etc., getting the best stationary bikes to improve your cardio is a good investment. Working out using a stationary bike will help you recover from these injuries without causing any further harm.

Technology has really done us a lot of good and continues to do so with more improved, automated stationary bikes. While these options might be relatively expensive, they are an option you should consider if you can afford them.


Balancing Exercises

Balancing exercises help to speed up recovery while reducing the risk of further injuries and are another excellent workout to stay fit.

Some of the most common balancing exercises include; balance on one foot, balance walk, balance on a stable ball, and single leg side lift.



Walking has to go down as the most underrated recovery exercise.. It is usually overlooked by many, but is one of the most effective ways to keep fit.

Many researchers suggest walking 30 minutes per day to support healthy weight management. This exercise helps increase lymphatic drainage and blood flow, thus preventing chronic diseases in the long run.



Injuries can be limiting. They prevent you from carrying out your normal routine and can take a while to properly heal. It is therefore good to be kind to your body and let it heal so you can get back to exercising the way you like.

Injuries vary in severity and impact. As a result, the workouts discussed in this article may not be applicable for all types of injuries. Contact your physician for appropriate instructions.


Article by: Kai Florence