Everyone's Health

Proceed with caution: tips to get back on the road to fitness while injured

• To help maintain shoulder mobility, lean forward from the hips, letting the arms dangle, and move them in a back-and-forth pendulum motion.
• While swimming may not be possible, you can still kick your legs in the water for a cardio workout.
• Cycle on a recumbent bike.
• Running is probably too jarring. Try walking or an elliptical trainer.
• Strength train lower body and core.
• Keep the weights light, especially at first.
• Use strength-training machines that allow you to work the arms independently.

  BACK INJURY:

• Work on hamstring and hip flexibility.
  
• Perform gentle abdominal exercises.
  
• Practice core-strengthing exercises on a stability ball or Bosu trainer.
  
• Swim and/or do water aerobics.
  
• Walk or work out on the elliptical trainer.
  
• Cycle on a recumbent bike.
  
• When doing weights on a bench, lie back with knees up to take any pressure off the back.
  
• Perform strength training in a seated or reclined position using light weights.
  

  KNEE INJURY:

• Try cycling with just the uninjured leg on a recumbent bike. Gradually build up to pedaling with both legs.
  
• An ergometer, an arm-cycling machine, offers a great cardio workout.
  
• Swim or do water exercises.
  
• Walk or work out on the elliptical trainer, if not too painful.
  
• Practice balance training.
  
• Strength train upper body, core and thigh muscles that support knee.
  
• Stretch back, hips and upper body.
  

  FOOT / ANKLE INJURY:

• Practice flexibility by writing the alphabet in the air with your foot, using your big toe as the pointer.
  
• Strength train upper body, core and legs in a seated position.
  
• Perform balance exercises.
  
• Try cycling with just the uninjured leg on a recumbent bike. Gradually build up to pedaling with both legs.
  
• Use an ergometer for a great cardio workout.
  
• Swim and do water exercises.
  

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