Fitness Routines You Can Do While Recovering
Whether it’s a broken leg or a sprained wrist, exercising injured can be frustrating. Having an injury that renders you unable to complete your normal workout routine can cause you to stop exercising altogether. Don't let that happen. Almost every gym and exercise lover experiences an injury, at one time or another, that sidelines them for a few days to a few weeks. Coping with an injury is difficult, but there are fitness routines that you can do while recovering that will keep you feeling great without derailing your progress.
First Things First
Exercising injured can potentially cause additional harm. Before you start doing any exercise after an injury, particularly if there was surgery involved, you should consult with your doctor or physical therapist. They are the most knowledgeable of your unique situation and they will be able to tell you what exercises are off limits. They will advise you on how much exercise you can safely do and when you can resume your normal exercise routine again. It's always better to be safe rather than push ahead and end up delaying your recovery, or worse, causing even more damage.
Exercising Injured – Ankle and Foot Injuries
If your ankle or foot is hurt, you still have a lot options at your disposal for exercise. Using a stationary bike or rowing machine with one leg could be possibilities. Any non-weight bearing cardio exercise should be perfect, like circuit training using exercises that do not involve that ankle or foot. Circuit training is great because the exercises can be adapted to your unique situation. For example, if you have an ankle or foot injury, you could do the following circuit workout to stay in shape:
- Leg Extension Machine
- Chest Press
- Overhead Press
- Lat Pulldown
- Seated Cable Rows
- Bicycle Crunches
- Stability Ball Push-Ups
- Hanging Leg Raise
Leg and Knee Injuries
Leg and knee injuries are often slightly more limiting than ankle or foot injuries, as many endurance exercises require the extension and flexion that the knee provides. While you can attempt cycling or kayaking with only one leg, that can be frustrating for many athletes. Instead, circuit training is also a great option. Here's one example of a circuit workout you could do.
- Chest Press
- Pull-Up (or Assisted Pull-Up)
- Overhead Press
- Lat Pulldown
Elbow and Shoulder Injuries
Upper body injuries can be uncomfortable, but they offer a tremendous amount of possibility when it comes to traditional cardio workouts. Since most traditional cardio only utilizes the core and lower body, you can easily visit the gym or use your home gym for an effective workout that keeps you in shape. Walking, stationary cycling, elliptical trainers and stair climbing are all great workouts that don’t require the use of the upper body to complete. To maintain fitness without using your upper body, you can also rely on circuit training. One circuit training routine perfect for those with elbow and shoulder injuries could be the following:
- Stationary Cycling (Adjust and Alternate Intensity Level)
- Leg Press
- Ab Crunch
- Elliptical Trainer (Adjust and Alternate Intensity Level)
- Walking Lunges
- Low Back Extensions
- Treadmill Walking (Alternate Incline and Pace)
There Are Always Solutions for Exercising Injured
Remember, always consult your physician or therapist before exercising injured or resuming your fitness routine after sustaining an injury. Once you have their okay, there are plenty of exercises that can be done without causing further harm or delaying your recovery. The sooner you start, the better off you'll be. It's the same principle behind getting a patient out of bed and walking the halls the day after many types of surgery. Lying immobile for too long can make it harder to recover your physical well being. Figure out a safe exercise program as soon as possible and get going on it as soon as your doctor says it's okay.
Let RX Fitness Equipment Help You Get Started
If you've been injured and your physician has given you the green light to resume your fitness training but you'd like a little guidance, RX Fitness works with hundreds of coaches, personal trainers and physical therapists. We'd be happy to refer you to one who can help you get started. If you're looking for a great selection of fitness equipment and accessories of all kinds, we carry the top brands to fit every goal and budget and we're here to make your fitness routine more productive. Stop by our store in Thousand Oaks or give us a call. And don't forget to check out Tim's best-selling book, Fitness Equipment – A Shopper's Guide, available at Amazon and other online book sellers as well as in our store.
Contact Tim Adams for a free consultation or stop by the store and take something for a test drive. We’re here to help.