Start by identifying which training exercises puts pressure on your injured spots and do something else. For example, don't do squats if your knee hurts, or push ups if your wrist hurts.
A fysioterapeut can definitely help with this. (if you have a job you can set off some money to pay for a few consultations. Remember you will benefit from it)
Instead of running, try spinning or cycling. It doesn't put as much pressure on your knees. If you have access to it, swimming is also really good.
Also try to exercise other body parts that do not rely on this limbs. Core for example.
Do sit-ups or planks. They are good for you and should not hurt your injured parts.
Do exercise your injured parts as well, but do so slowly and controlled. If it _hurts_ (not tiredness) you stop and do something else.
I also try to make sure that I stretch at the end of the work day. That helps with the stiffness that comes from repetitive movements.
practice and it’s great for taking care of the body from work