How to Keep Fit While Injured

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Getting injured can be devastating for anyone who likes to look after their health. Whether it’s a short or long lay-off it can seem like the end of the world (or at least the end of your fitness plans) with getting back to the same standard after recovering a daunting prospect.


It doesn’t have to be though, as there are plenty of ways to maintain a decent, if not exactly the same, level of fitness while nursing an injury. It’s always best to consult a professional beforehand but these few activities should keep you on track without causing further damage.

Try Low Impact Sport

Depending on what you’ve injured you may still be able to take part in certain sports. Swimming is a good option as you can use mainly your arms if you’ve injured your leg, foot or ankle, and vice versa if it’s an upper body injury. Less physically demanding sports like cricket can be an option and allow a more social side to keep up spirits. Remember to have the correct gear by checking out Talent Cricket to avoid causing any more pain.


Stretching is imperative for fitness as it helps prevent injuries. By this time it’s too late to stop whatever injury you’ve picked up but it provides plenty of time to focus on stretching those uninjured areas to avoid future disasters. This will also make returning to action a lot easier, as you will be more flexible. Avoid over stretching the injured area as depending on what is hurt it could lengthen your layoff.

Strengthen Uninjured Areas

It’s likely you’ve injured an area you regularly exercise but this gives the perfect opportunity to focus on those areas of your body that receive less attention. Devise a circuit training routine that doesn’t involve your injured part and focuses on exercising those fit parts of your body. This will keep up fitness levels and make you stronger in previously weak areas.

Rest and Stay Motivated

Keeping mentally fit is just as important to aid your recovery and return to fitness. Allow plenty of rest, especially for your injured area, while keeping up the motivation to return to action. This could be by reading a sports person’s book, watching YouTube clips or just thinking about the joys of exercising. Remember that doing too much will only make things worse and that soon you’ll be able to run outside again.


About The Author

Following the birth of his son in 2009, Paul was unfit and sluggish. Since then he's been training using a range of exercise techniques and gained some valuable information over the years. Events he has completed to date are Total Warrior, Pier To Pier, Bamburgh 10k, Hamsterley 10k, Blaydon Races, Newcastle Stampede and over 50 parkruns. In 2012 he created his own challenge called the '12 Days of Christmas.' He raised over £1000 for Percy Hedley by running 60 miles to celebrate their 60 years. In 2013 he ran the '12 parkruns of Christmas' with friend Lee Nyland. The pair raised over £1400 for the Tiny Lives Fund.

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