Article: published on 19 March 2026
Morning Live expert Dr Kas
How to exercise safely with injuries
- Published
Many people assume pain or injury means complete rest. Experts say that is not always the best approach.
Dr Kas joined BBC Morning Live to answer viewers' questions on exercising safely while recovering, and what movements can help or harm your recovery.
Should you rest completely if you're injured?
The answer depends on the cause of the pain.
Joint pain does not always mean you should stop exercising, but it might be that your joint needs some support. If you are returning after an injury, the key is to make sure healing has taken place and strength and mobility have been rebuilt. Support helps keep the knee in proper alignment, preventing instability reducing the risk of reinjury.
Gradually increasing activity helps reduce the risk of overloading your body.
Rest still plays a role. Recovery time allows the body to adapt and strengthen, which lowers the risk of further injury.
If pain continues or worsens, you should seek advice from a GP or physiotherapist before starting or changing exercise.
What exercises can help with a slipped disc?
A slipped disc, also known as a herniated or prolapsed disc, happens when a disc in the spine bulges or ruptures and presses on nearby nerves.
This can cause back pain, tingling, numbness or weakness, often down the leg.
Simple, gentle movement can help reduce stiffness and support recovery.
Recommended exercises include gentle back stretches, knee to chest stretches and pelvic tilts. Regular walking can also help keep the spine mobile.
Heat can help if the pain is coming from muscles. A warm bath, compress or heating pad for 15 to 20 minutes can relax tight muscles and improve blood flow.
There are also activities to avoid. Long periods of bed rest, heavy lifting and twisting movements can make symptoms worse.
Urgent medical help is needed if symptoms include loss of bladder or bowel control, numbness around the genitals or severe leg weakness.
Cycling on a stationary bike or gentle outdoor cycling can support recovery after a hip replacement
How can you stay active after a hip replacement?
Around three months after surgery, many people can begin low impact exercise.
Walking is one of the most effective ways to rebuild strength and mobility. You should be able to start the day after your surgery, and with support build up to larger walks.
Swimming or water based exercise can help once the wound has healed. Water supports the body and reduces strain on joints.
Cycling on a stationary bike or gentle outdoor cycling can also support recovery, along with light strength exercises.
High impact activities such as running, jumping or contact sports should be avoided in the early stages.
Movements that twist the hip or place too much strain on it should only be introduced when approved by your healthcare team.
If you experience sharp pain, swelling or instability, stop and seek medical advice.
Can you run after a knee replacement?
Returning to running after knee surgery is possible for some people, even years later, but it needs to be done gradually.
Structured plans such as Couch to 5K can help build fitness slowly and safely.
Rehabilitation exercises are key to supporting the knee.
These include heel slides, tightening the thigh muscles with the leg straight, and moving the foot up and down to improve circulation and reduce swelling.
Supportive footwear can make a difference. Some people also benefit from knee braces or physiotherapy tape for added stability.
Running on softer surfaces such as grass, gravel or tracks can reduce impact on the joints.
If swelling or discomfort increases after activity, using ice and elevating the leg can help.
Persistent pain, stiffness or severe swelling should be checked by a GP.
Find out more about Couch to 5K
- Published9 March
Where can you find safe exercise advice?
If you are unsure where to start, NHS exercise plans provide structured guidance for different needs and ability levels.
These plans focus on building strength safely and targeting the right muscle groups, which can support recovery and reduce the risk of further injury.