Poonia picked up the injury during the Commonwealth Games and it got aggravated later which affected her show in the Asian Games, where she claimed a bronze.
"According to the doctor, my injury is OK but I have to work on my strength and then I can throw. I have to go step by step. I can't go for heavy training now," Poonia said.
"I am doing training but I am not throwing now. It will take another 20-25 days to start throwing and another six months to reach the level where I can compete in tournaments," she added.
Poonia, who was awarded the Padma Shri, the fourth highest civilian award of India, said she will have to work on her strength and speed.
"I have to improve my leg strength level. Technically I am sound but I have to add more speed in my throw. Before the Olympics we will go for foreign training and compete in international tournaments," she said.
"In abroad along with environment and diet change, we get to compete with athletes who are at the top level so we grow in confidence which plays a positive role," Poonia added.
In last year's Delhi Commonwealth Games, Poonia won the gold with a throw of 61.51 metres.
Talking about next month's cricket World Cup, Poonia said she will cheer for India and wished all the best to Mahendra Singh Dhoni and his team.
"All my best wishes to the Indian team. I take a lot of inspiration from Sachin Tendulkar. I also like Virender Sehwag. I hope they do well," she said.