Home Workouts: How to Exercise With an Injury - Essential Wellness

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May 18, 2020 3 min read

Exercising at home is something you are likely to love or hate. Which one are you?  Many people find it challenging and can take the wrong approach or get injured as soon as they start. Here is some advice to help if you want to work out but you’re already injured or in pain. 


You might be just starting to get into home workouts, however, if you have an injury you might have to think differently about how you do it. For example, High-Intensity Interval Training (HIIT) requires a lot of energy and many of the workouts are high impact which can be difficult for sore joints.


However, there are still many things that you can do to keep yourself healthy and fit, even with an injury or long term condition. 


As health and well-being are becoming bigger priorities in our lives, we are all in need of information as to how we can stay in good physical condition. With the right guidance, we can all keep fit.


Exercise With an Injury at home


Should I Really Be Exercising Whilst Injured?

Every injury is different and needs to be considered by itself. If you have a serious injury or condition that is stopping you from doing normal day-to-day activities thenconsult a GP or Physiotherapist before exercising. A little exercise for everyone to maintain heart and lung health, not just for fitness fanatics and gym-goers.

However, exercising with an injury can actually promote strength gain, and recovery. It can helpprevent scar tissue from building up, help tissues to heal by creating good blood flow, and reduce stiffness in the nearby joints.  The worst thing about getting injured (apart from the injury) is the pain, weakness, and stiffness you might experience from reducing your activity levels so much during recovery. 

Light exercises and movement are becoming more and more common with joint injuries, and are now recommended even earlier in the healing process. So you don’t have to go back to square one after recovering. You can still keep in good shape and maintain your fitness levels


Exercise With an Injury at home


A key thing to remember is to take it at your own pace. Do not rush yourself and end up getting injured again. You are still recovering and recovery takes time. Only exercise when you feel like you are able to, and make sure that you stay calm and careful. It might be better to wear trainers instead of going barefooted and make sure the exercises are low-impact on the area that’s injured.

What Exercises Can I Do From Home Whilst Injured?

Stair Walking 

Stair walking is a great way to keep in shape whilst injured. Aside from the energy required to do so being low, it can build up body strength AND improve heart/lung health. A win-win situation! 

Stair walking is brilliant if you are at home, and is perfect for people who enjoy running/jogging but are unable to do so due to either the injury or being unable to leave the house. 


Exercise With an Injury at home



Stretching is a great way to maintain flexibility whilst recovering from an injury. As stretching is low-impact, it puts less stress on the muscles than other exercises. Therefore, it is an important tool in the recovery process.

However, stretching is more effective when done a few days after the injury occurs, as the muscle tissue is very sensitive in this time period. This means that stretching could do more damage than good. Before stretching, make sure to examine your injury and take good precautions whilst doing so.

Sticking to a routine with stretching can help strengthen your muscles to prevent future injuries, as well as loosening your tighter muscles. Consistency is key with stretching.


Exercise With an Injury at home


Swimming has countless benefits. As well as making you feel healthier and more agile, it can reduce muscle stiffness and combat deterioration - making it one of the best sports you can do!

Swimming can also strengthen your heart, your upper-body and your lower-body. Arm strokes will help build up your upper-body, whilst the kicks will help your lower-body.

The best part about swimming is the exercise does not put any pressure on your joints. This is ideal for people with slight injuries and don’t want to make it any worse.

Exercise With an Injury at home

What Can I Do to Speed Up The Recovery Process?

The recovery speed depends on the location of the injury and the severity of it. Here at Essential Wellness, we offer many different products and guides for a range of different injuries that you may be suffering with.

Our in-house Chartered Physiotherapist can offer more advice about a support product that would be best for your injury.

Click here to contact our Physiotherapist for more information on our products and general advice

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