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Fitness Academy Tips: Low-Impact Workouts Post-Injury

by Jack Henderson

Much though we’d like it to be the case, we’re not always able to stay as fit as can be, as human beings. There are inevitably times, no matter how athletic or fit we are, where we get injured. Whether you happen to be a casual jogger, though, or the most ardent gym-goer, everybody’s equally vulnerable when they first return to exercise post-injury. In fact, more hardened athletes are likely to be at even more risk, given that they’re the ones most likely going to try and return to training 100% before their body is perhaps ready for it.

Here at Elite Outdoor Fitness Academy, we know just how frustrating injury can be. We also know, however, just how much worse it is to come back from an injury before you’re properly ready. With that in mind, here are some great low-impact exercises and workouts you can try out as you get yourself back to full fitness. Whilst you’re here, you can sign up through this link and get a free 7-day class pass. Sign up now!


One of the easiest ways to ease yourself back into more strenuous activity is to start with some brisk walking. It’s something you can easily incorporate into your daily life, and scale it according to how your body is coping. If you feel like you can do a two-hour hike, then go for it – if you’re twinging after ten minutes, though, that’s alright too.

That’s the good thing about walking as an exercise; when you feel that something isn’t quite right or recovered, then you can stop before any more serious damage is done. With something like running on the other hand, you might run through any pain thanks to adrenaline and endorphins, only later realising how much worse you’ve made it.

Ditch the Lone Wolf Status!


Asides from being a great cardiovascular activity, swimming is also great for people coming back from injury. The buoyancy of water can help limit the stress and impacts placed upon joints, muscles and bones whilst exercising, making it ideal for those recovering, but who aren’t quite recovered. It helps build muscle whilst minimising impact, and can help alleviate tight areas in the body.



Yoga - traditionally at least - has conjured up notions of pseudo-mystic wellness and the sounds of whale music. The reality, though, is that yoga offers workouts (of varying intensity) that help target the entire body. Yoga helps lengthen muscle tissue, reduce stress and tightness, as well as improve range of motion throughout the body.

These are all things that can worsen over the course of an injury. For the avoidance of any risk, however, it’s advisable that you go to a qualified yogi to whom you can describe your previous injury, so as to avoid any potential risk of re-aggravating it.



Cycling, like swimming, is another low impact exercise that’s great for people recovering from an injury. People who have suffered knee injuries particularly benefit from cycling. Whether it be a ligament problem, like rupturing your ACL, or an issue with cartilage, cycling is unquestionably better for your knees than mile after mile of pounding the pavement.

Although it might be a bit more boring, we’d recommend stationary bikes as opposed to going out on the roads, at least at first. This is purely because the more uneven surfaces that riding outside will bring with it introduces the possibility of moving an already understrength joint or muscle in a way that instantly worsens it again.


Our Fitness Academy

Because we offer such varied and regularly changing workouts – no two workouts are the same! – you can rest assured that there’ll be exercises which are lower in impact and beneficial for recovery. That said, by the same reasoning, they’ll likely be some movements which are probably to give a miss.

If you talk give us a call and detail what sort of injury you’ve had, then our qualified personal trainer will be able to let you know whether coming to our sessions would be suitable or not. We will always err on the side of caution, though, as the safety and wellbeing of our academy members is our paramount concern. Regardless of whether you’re ready or not at the minute, you should come anyway when you’re back in fighting form!

Contact Us

Injury is frustrating, however big or small, but it’s important that you taper your return properly, to best avoid repeat injury. So, if you’d like to find out more about our fitness academy, then get in touch to find out how you can come and try a class!

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