Whether you’re suffering from an ankle sprain, a dodgy neck or a recurring knee injury, exercise can feel like a daunting prospect when the potential for pain or even further injury is involved. But an injury doesn’t necessarily equal a completely sedentary recovery—you simply need to develop a targeted exercise regime which protects your weakened place of injury whilst continuing to burn calories and strengthen the rest of your body!
Today we share our summarised guide to exercising with a range of common injuries, exploring what you generally should and shouldn’t do whilst maintaining your fitness.
Please note: Vuly recommends speaking to your healthcare professional before undertaking any exercise regime whilst injured
If you’re suffering from neck pain or strain, then jarring high impact aerobic exercise, as well as lifting heavy weights, are a no-no. The key to exercising with a sore neck is to keep movements slow and steady with limited straining—think stationery cycling, walking or swimming.
It’s also important to engage in an adequate warm up, exercise proper posture and incorporate plenty of gentle stretching to prevent muscle spasms.
Shoulder injuries can be exacerbated by anything involving lifting and straining above your head, so steer clear of all overhead exercises. Gentle cardio is a good option if you have yourself a sore shoulder, such as bouncing on your Vuly trampoline, walking or cycling, but keep in mind that weights should be avoided as they can further damage the injured area. Stretching is a great way to release pent up tension and should be incorporated into any exercise routine.
Back pain can often be alleviated thanks to the strengthening benefits of certain exercises, so try to not to rest for too long on the couch. Some gentle floor work may be suitable to undertake, such as tiny crunches, pelvic tilts or specific yoga stretches, but anything that involves bending of the lower back should be avoided completely. Swimming is also a fantastic, gentle exercise option for those that want to keep moving.
If you’re suffering from a wrist injury, avoid any exercise that places weight or strain on either wrist (trying to complete an exercise by transferring all your weight to your other wrist may end in more pain!). Focus on lower body strength training, or hands-free chest strengthening. You may find that gentle jogging and walking is also comfortable.
Anyone who’s had a knee injury knows that bending motions can be extremely painful! Time to put your lunging and squats on the back burner, and instead introduce some knee-friendly exercise. Jump on a treadmill set at an incline for some fantastic calorie burning, complete a stationery upper body workout including arm weights and push ups, or head to the floor for some bridging and gentle strengthening leg lifts which are free of bending motions.
Ankle strain or sprain? You’ll want to avoid most jarring cardio exercises as well as anything which can place too much weight on your injured ankle. Instead, opt for stationery weights-based training—arm, shoulder, chest and core training are all great options which won’t affect your ankle. Water aerobics can be a great cardio option, as well as stationery bike riding (as long as it isn’t affecting your injury).
Have you kept active with an injury? How have you maintained your fitness without causing additional harm?