Let’s be honest—working out with an injury can feel like walking a tightrope. On one hand, you don’t want to lose your hard-earned fitness or the mental boost you get from moving your body. On the other, push too hard, and you risk making the injury worse…or creating a brand-new one.

So, what’s the right move? Let’s talk about the upsides, the risks, and some smart strategies to keep you moving safely.

The Upsides of Working Out With an Injury

Sometimes the best medicine is movement—just the right kind of movement. Here’s what I mean:

• Mental health: Being sidelined completely can take a toll on your mood and stress levels. Even light activity can help you feel more like yourself.
• Habit maintenance: It’s hard to get going again once you stop. Staying consistent, even in modified ways, helps keep the workout habit alive.
• Body balance: Focusing on other areas can strengthen weak links. When I was on crutches for 14 weeks after surgery for a broken tibia, I focused on pull-ups (a weakness at the time) and core work.

The Downsides of Working Out With an Injury

Now for the not-so-fun part. Working out with an injury can backfire if you’re not careful. A few things to watch out for:

• Delayed healing: Overdoing it can slow recovery or undo progress.
• Compensation injuries: If one part of your body is hurt, others may pick up the slack—sometimes leading to new aches and pains.
• Frustration: Doing too much, too soon can set you back mentally and physically.

Tips for Staying Active While Injured

The key to working out with an injury is finding the sweet spot: moving enough to feel good, but not so much that you set yourself back. Here are some strategies I swear by:

• Listen to your doctor (and your body): Medical clearance is step one. After that, pay attention to pain signals. Your workouts shouldn’t make your pain worse.
• Focus on what you can do: If you can’t squat, maybe you can still bench. If you can’t run, maybe biking or swimming is fair game.
• Get creative: When I couldn’t use one leg, I rowed with a skateboard under my boot. A little weird, but it kept me active.
• Work with a trainer: A coach can help you modify workouts safely and keep things fresh so you’re not just spinning your wheels.

The Bottom Line

Working out with an injury isn’t always a bad idea—but it’s not always a good one, either. The goal is to stay moving without setting yourself back. Keep your ego in check, lean on your support system (doctors, coaches, friends), and remember: focusing on what you can do today sets you up for a stronger comeback tomorrow.

Kim Yawitz is a registered dietitian and the owner of Two Six Fitness in St. Louis, Mo.

Updated August 2025