How to maintain your workout pattern even after an injury?


As an athlete, one of the most frustrating and difficult things is being injured. It halts your training and increases the gap in reaching your goals. There are ways to keep your workouts going, even with an injury. However, always consult with your doctor before performing any exercise activity if you are suffering from a severe injury or rehab.

Ways to maintain your workout pattern even after an injury

Here are some quick and easy ways to maintain your workout regime even after an injury

  1. Try working on different parts of your body

Life can move pretty slowly when you are injured, and a lot of time seems to be lost. But it can be different if you are focused on working on it. When dealing with an injury, consult your doctor and try working on body parts that are not affected by your injury. 

For example, if you are suffering from a shoulder injury, you can curate exercises that include leg workouts without putting a strain on your shoulders. 

  • Experiment with workout styles

Creativity is a useful skill and one must find creative and exciting ways to work around your injury. Your workouts need not be necessarily fixed inside the four walls of your gym. Try low-impact cardio exercises if you are having a wrist or a finger injury, or work your back and biceps if you have a hamstring strain. Keep finding ways to move forward.

  • Consider rehab exercises

Rehabilitation is a key aspect of recovery from your injury, which is why it is extremely important to stay disciplined and focused on your rehab exercises. Not following your rehab exercises might delay the recovery process or worse aggravate it.

Injuries are part and parcel of the game, but what defines you is your character when you have an injury and how you choose to deal with it. Do not give up just because you are injured. Always remember, ‘Comeback is always greater than the Setback’. Stay positive and keep believing in your body.

  • Indulge in low-impact exercises

Low-impact exercises like walking, swimming are a great way to keep yourself fit and in shape. Swimming can not only keep your fitness level intact, but it also is a great rehab exercise. It keeps you active and requires your entire body’s effort. It is also a good alternative to walking or jogging. Resistance bands are another way of keeping your muscles active and strengthening your core. Kettlebells are a great substitute for the same.

  • Keep it simple

If you are suffering from a sprain or a strain, stretching might not be for you. Although, if you are experiencing muscle fatigue, tightness, or soreness, stretching can help loosen these muscles and prevent injuries. Stretching should be a significant exercise in your workout schedule, not because it helps keep the muscles strong and flexible, but also because it keeps your body agile. Practising yoga in your daily routine also helps massively. Just make sure to keep it simple and practice only the basic poses.

  •  Do not ignore nutrition and other healthy habits

You should also focus on nutrition and eat healthy while you’re injured. You can twist your diet a little and choose the type of diet you want to follow next. It also helps to put on extra weight in your body while you deal with your injury. Keep a positive mindset, and do not let the injury take over your mind. It is vital to let your injury heal completely instead of jumping back ill-prepared.

  • Ensure proper rest

Lastly, it is very important to take proper rest whenever you are dealing with an injury. It is often ignore, which can cause more harm than good. However, that should not mean you take a careless approach to your injury, you must have a proper workout lifestyle


One of the most important things whilst being injured is giving your injury the proper time to heal by taking adequate rest. In the meantime, you can practice balancing exercises like one-leg stands or one-leg jumps. Many people overlook these exercises, but they help reduce the risk of injuries and heal the pre-existing ones.


Injuries are annoying and frustrating but how you deal with your injuries is another aspect that helps you to become mentally stronger. It shows your character and the willpower to come back stronger than ever. It is completely normal to take a break and then bounce back later. Take this recovery time, and use it to adjust some of your goals. Give yourself the credit and take rest. Remember, this won’t last forever, and you will be back on the ground soon.

‘What doesn’t kill you only makes you stronger.’’ When you keep this in mind, it’s sure to give you the right motivation.


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