Depending on the injury, its location, the type of injury (a fracture, torn ligament, sprain, muscle strain etc), it’s severity and your limitations, you will probably not be able to do all the suggestions in this article, but you will get an idea of how to think and come up with exercises to keep your fitness to a good level.

However the best thing to do is talk to your doctor and see what type of exercise you are allowed to do. With some injuries you should not do any strenuous activity.

Let’s split in upper body injuries and lower body injuries


If your upper body is injured, and here I mean fingers, hands, wrists, arms, and not around he trunk such as ribs, you still have your legs to work with.

Walking, hiking, stationary bike are excellent options to keep your fitness level up throughout an injury. You also have squats, lunges, crunches and sit-ups, as well as stair climbing.

If you go to the gym you have all the leg exercise machines waiting for you!

If your lower body is injured, this is trickier. I had my toes injured for months from Karate training and doing a plank was excruciating pain because it would force the range of movement in my toes.

In this case I laid on my back and lifted my legs a few inches off the floor. As for the upper body I’d go for pull ups, chin ups. If you can’t do pull ups and chin ups just hang on the bar. Maybe bend the elbows a little to get that tension.

If you can stand, you can pick up some weights and start with bicep curls, triceps extensions, shoulder presses, chest presses and so on. Body weight exercises you can do triceps dips, hanging and hanging leg lifts.

In a gym, you can use the machines as well, depending on the foot or leg injury you can use the lower body machines as well.

However, if you have a shin injury you may not want to put too much strain on it.

There are a few general types of exercises you can try whether you a have a lower body or upper body injury:

1. Core training – crunches, sit-ups, leg lifts etc

2. Breathing exercises – this is an excellent technique to keep your cardiovascular system up and running as well as a strong core.

3. Swimming – great rehab in some cases, unless you are in a cast, in which case it’s not a great idea!

4. Indoor cycling – if you go at a steady pace, are confident enough and have a hand injury you can have a light grip on the handles; only if you are confident though.

how to workout with an injury_2

These exercise ideas when you are injured are based on minor injuries, such as a joint sprain, a muscle strain, a pulled muscle, and not serious injuries, fracture, or torn ligaments. You have to judge by yourself what you can and cannot do.

The more you use the injuries area the longer it takes to heal, and chances are it will cause you problems in the future.

Connect here with WatchFit Expert Alexandra Merisoiu


WatchFit Experts change lives!

And they can do the same for you.


Pollyanna Hale Health and Lifestyle coaches
Lost 13 Kg in Total
Mel, 32y Location: London, United Kingdom Working with Pollyanna changed everything. I lost 13kg, got toned and have more energy than ever! Get same results!


Chriz Zaremba Fitness Consultant
Lost 45 Kg in Total
Chris, 50y Location: London, United Kingdom Lost 45kg after the age of 50 and now competes and wins physique competitions and runs marathons Check our weight loss plans