Health and Safety How to Maintain Fitness While Recovering From an Injury By Elizabeth Quinn, MS Elizabeth Quinn, MS Elizabeth Quinn is an exercise physiologist, sports medicine writer, and fitness consultant for corporate wellness and rehabilitation clinics. Learn about our editorial process Updated on December 08, 2021 Reviewed Verywell Fit articles are reviewed by nutrition and exercise professionals. Reviewers confirm the content is thorough and accurate, reflecting the latest evidence-based research. Content is reviewed before publication and upon substantial updates. Learn more. by Tara Laferrara, CPT Reviewed by Tara Laferrara, CPT Tara Laferrara is a certified NASM personal trainer, yoga teacher, and fitness coach. She also created her own online training program, the TL Method. Learn about our Review Board Print Prostock-Studio / Getty Images Table of Contents View All Table of Contents Your Fitness Base Ankle and Foot Leg and Knee Elbow and Shoulder Low Back If you have a sports injury, chances are you will need to take some time off to rest, recover, and regroup. But if you don't want to stop all exercise, there are ways to maintain base fitness while recovering from many sports injuries. Maintaining Your Fitness Base Athletes who are injured often worry about losing fitness during time away from training. Detraining or deconditioning is a fact of life when you stop exercise, but if you simply want to maintain a base of fitness, there are a few ways to stay active. You can maintain your fitness level even if you need to change or cut back on your exercise for several months. In order to do so, you need to exercise at about 70 percent of your VO2 max at least once per week. Before you do any exercise after an injury, it's wise to get the approval and recommendations of your treating physician or therapist. Follow their recommendations about when you can resume exercise, how much, and what type of exercise is best. Returning to Exercise After an Injury Even if one body part or joint is immobilized, there's usually no reason that you can't find other ways to stay fit while rehabilitating by using the principles of cross-training. It may take some creativity and the flexibility to try new things, but most athletes find training through injury is possible and not terribly difficult. The key is to maintain the right attitude and remain active within your tolerance until your injury is healed. Here are some ways to continue working out while recovering from four common injuries. Ankle and Foot Injuries If your ankle or foot is injured, you still have many exercise options. If your doctor approves it and you are able to, try using the rowing machine, a stationary bike with one leg, or swimming. Work with your doctor or trainer to find other non-weight bearing cardio exercises you can do and spend 30 to 60 minutes about three times a week on that exercise to maintain endurance. Circuit training is also a great choice for exercising through injuries. Here is one sample workout to try in your local gym: Perform the following circuit workout Monday, Wednesday, and Friday.Perform each exercise for 30 to 60 seconds—allow 15 seconds of rest between stationsComplete the entire circuit three to four timesWarm-up thoroughly before exercise Leg Extension Machine Chest Press Lat Pulldown Overhead Press Seated Cable Rows Incline Push-Up Ab 'Bicycle' Crunches Hanging Leg Raise Circuit Training to Improve Sports Performance Leg and Knee Injuries Leg and knee injuries can be fairly limiting for most athletes. Almost all endurance exercise requires flexion and extension of the knee joint, so developing a new routine may be frustrating. One-legged cycling, kayaking, or using an upper-body ergometer (handcycle) are options. Swimming may be possible if you use a pull buoy so you don't kick or use your legs. Here are two circuit training routines to try: Circuit 1: Perform this workout Monday, Wednesday, and Friday. Perform each exercise for 30 to 60 seconds—allow 15 seconds of rest between stations Complete the entire circuit three to four times Warm-up thoroughly before exercise Pull-Up or Assisted Pull-UpChest PressLat PulldownOverhead Press Circuit 2: Perform this workout on Tuesday, Thursday, and Saturday.Perform each exercise for 30 to 60 seconds—allow 15 seconds of rest between stationsComplete the entire circuit three to four timesWarm-up thoroughly before exercise Seated Russian Twist Ab Crunch V-Sit ab exercise Elbow and Shoulder Injuries Shoulder or other upper body injuries often allow the most possibility for continuing traditional cardio exercise because the lower body can be exercised fully. Walking, stair climbing, stationary (hands-free) cycling, and the elliptical trainer are all possibilities. In addition, circuit training routines will maintain strength and power in the non-injured muscles and joints. Consider performing the following circuit routine four to five times per week. Perform each exercise for 30 to 60 seconds, unless otherwise noted—allow 15 seconds of rest between stationsComplete the entire circuit three to four timesWarm-up thoroughly before exercise Stationary cycling for two minutes at a moderate pace and two minutes at a higher intensityLeg PressElliptical trainer for two minutes at a moderate pace and two minutes at a higher intensityAb CrunchWalking LungeLow Back ExtensionsTreadmill walking for two minutes at a moderate pace and two minutes at a higher intensity (or incline)Wall Sit How to Use the Elliptical Machine Low Back Injuries Back injuries can be difficult to recover from, so talk with your doctor about the specific type of back injury you have and your exercise limitations before you begin any alternative activities. Walking, swimming, or recumbent cycling are generally safe for those with low back pain and this will help you maintain cardiovascular fitness as you recover. Get your doctor or physical therapist to sign off before trying the following circuit. Perform the following circuit workout Monday, Wednesday, and Friday.Perform each exercise for 30 to 60 seconds—allow 15 seconds of rest between stationsComplete the entire circuit three to four timesWarm-up thoroughly before exerciseComplete 30 to 60 minutes of non-weight bearing cardio on Tuesday, Thursday, and Saturday. Chest PressLat PulldownOverhead PressLeg Extension MachineWall Sit A Word From Verywell When you are injured, it isn't a given that you have to lose all of the fitness gains you have made. You can do modified workouts or work with a personal trainer to design an alternate fitness routine while you recover. It is also important that you do the exercises prescribed by your physical therapist to rehab your injury. However, remember that you may need significant rest time to heal properly, so be sure to check in with your doctor on the best balance of rest and training for you. You also may want to try out coping strategies to address the emotional effects of having an injury so that you don't ignore the mental toll of your physical setback as you continue your fitness efforts. With proper healing time and rehabilitation, you might even return to your favorite sports or fitness activities stronger than ever. 1 Source Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy. Garber CE, Blissmer B, Deschenes MR, et al. Quantity and quality of exercise for developing and maintaining cardiorespiratory, musculoskeletal, and neuromotor fitness in apparently healthy adults: guidance for prescribing exercise. Med Sci Sports Exerc. 2011;43(7):1334-59. doi:10.1249/mss.0b013e318213fefb Additional Reading Garber CE, Blissmer B, Deschenes MR, et al. Quantity and Quality of Exercise for Developing and Maintaining Cardiorespiratory, Musculoskeletal, and Neuromotor Fitness in Apparently Healthy Adults. Medicine & Science in Sports & Exercise. 2011;43(7):1334-1359. doi:10.1249/mss.0b013e318213fefb. By Elizabeth Quinn, MS Elizabeth Quinn is an exercise physiologist, sports medicine writer, and fitness consultant for corporate wellness and rehabilitation clinics. See Our Editorial Process Meet Our Review Board Share Feedback Was this page helpful? Thanks for your feedback! What is your feedback? Other Helpful Report an Error Submit