Using Resistance Bands While Injured: A Safe Approach to Staying Active

A member of r/RestianceBand on Reddit recently asked the question:

Hello,

I'm currently in a full-leg plaster cast (from toe up to above the knee), so I can't bend my leg at all. I'm trying to stay as active as I can in the meantime.

I'm looking for suggestions on upper body and core exercises I can do. I can't do anything standing or in a chair - just seated on the floor or bed.

Thanks!

When you are injured, regardless of the reason, it's frustrating. You are often filled with gratitude, realizing how precious our bodies are! Although you may be inclined to completely rest when you have an injury, there are many benefits to staying active while injured.

Firstly, we want to avoid using the injured part of our body to be sure, but that doesn't mean we can't use other parts of our body, as the Reddit post asked.

Why Resistance Bands?

Unlike heavy weights or gym machines, resistance bands offer a low-impact way to maintain strength and mobility. Their elastic nature means you can adjust the resistance by shortening or lengthening the band, giving you complete control over how much strain you put on your body. This is especially helpful when dealing with an injury—whether it’s a sprained ankle, a sore shoulder, or a strained back.

Bands allow you to work out from the comfort of your home. Travel may be difficult or even impossible if you have a full-leg cast like our Reddit friend.

Another great feature of bands is their force vector, which can be customized for any situation. What does this mean? Well, free weights have one force vector; straight down. Machines are usually fixed to a specific movement pattern. So, if a particular movement bothers or aggravates your injury, you can make minor tweaks that allow you to perform the movement without pain.

Before You Start: Safety First

Before diving in, consult your doctor or physical therapist, especially if your injury is fresh or severe. They can tell you which movements to avoid and how much resistance is safe. Listen to your body, too—pain is a signal to stop, not to push through. The goal here isn’t to “tough it out” but to support healing.

Remember: movements should never cause pain beyond very mild discomfort.

How to Use Resistance Bands While Injured

Here’s a step-by-step guide to incorporating bands into your recovery routine:

1. Start with Light Resistance

Select a resistance band with minimal tension. At this stage, the goal is not to build muscle mass but to maintain mobility in the injured area, prevent stiffness, and preserve existing muscle mass. Research indicates that only a small amount of movement is necessary to maintain current muscle levels (Clark, 2015).

2. Focus on Unaffected Areas

If your injury is localized (say, a wrist sprain), use the bands to work other parts of your body. For example:

Leg Exercises: Loop the band around your thighs for side steps or seated leg extensions.
Core Work: Anchor the band and do gentle twists or seated rows (if your injury allows).

This keeps your overall fitness up without aggravating the injury.

Rubber Bands supports targeted workouts that allow you to use specific areas of your body and exclude exercises that are painful or incompatible with your current injury.

3. Incorporate Gentle Rehab Movements

Resistance bands have been utilized in rehabilitation for centuries. In recent years, larger bands have emerged, specifically designed for strength training. While Rubber Bands is primarily designed for muscle building, many exercises also serve a dual purpose in rehabilitation. For the injured area, always adhere to movements approved by your healthcare provider. Below are some examples:

Shoulder Injury: Perform external rotations with a band, keeping the motion slow and controlled to promote stability and recovery (Reinold et al., 2004).
Knee Injury: Use seated leg presses with the band placed around your foot, emphasizing a smooth, pain-free range of motion to support joint function (Sayers et al., 2012).
Ankle Injury: Point and flex your foot against the band’s resistance to gradually rebuild strength and flexibility (Docherty et al., 1998).

4. Keep It Short and Sweet

Limit sessions to 5-15 minutes, especially at first. Overdoing it can set you back, so aim for consistency over intensity—think 2-3 times a week rather than daily marathons.

Benefits You’ll Notice

Improved Circulation: Light exercise with bands boosts blood flow, which can speed healing.
Maintained Mobility: You’ll avoid the stiffness that comes with total inactivity.
Mental Boost: Staying active, even minimally, keeps your spirits up during recovery.

Common Mistakes to Avoid

Too Much Tension: A heavy band can turn a rehab tool into an injury aggravator.
Ignoring Pain: If it hurts beyond very mild discomfort, stop immediately.

Final Thoughts

Resistance bands can offer a safe way to stay active while injured. The key is to go slow, stay mindful, and prioritize healing over heroics. With patience and the right approach, you’ll be back to full strength before you know it.

Every stretch leads to strength!

Note: Always seek professional medical advice before starting any exercise program post-injury.