Training Around A Knee Injury
Knee injuries are the most common complaint of athletes and fitness fanatics. Whether you’re a marathon runner or a weight lifter (or somewhere in between), a serious knee injury can sideline you for months. But with the right training method, you can be back to your normal fitness routine in no time.
Most knee pain happens due to a lack of hip stability. To prevent hurting your knees or to recover from a knee injury, do plenty of front and side planks. It’s also beneficial to perform stretches that work the hip flexors, glutes, and outsides of your legs.
Other exercises that are good for knee injuries include partial squats, step-ups, side-lying leg lifts, and calf raises. These exercises should be avoided:
- Hurler’s stretches
- Full-arc knee extensions
Many weight lifting workouts are detrimental to shoulders. Here are the moves you should avoid when managing a shoulder injury:
- Upright barbell row
- Wide-grip lat pulldown
- Standing barbell press behind the neck
- Dumbbell presses
- Front dumbbell raise
- Military presses
- Front pulldown
- Close-grip pulldown
When back pain strikes, it can make you want to call it quits on everything, not just your workouts. Serious back injuries require physical therapy or other treatment method, but more often than not, back pain can be managed with a few simple changes to your exercise routine.
To minimize pain, avoid slouching and sitting for long periods of time and stretch. You’ll also want to keep moving during your everyday activities and change positions as often as possible while working out. Additionally, here are the exercises you should avoid in order to prevent further injury to your back:
- Barbell row
- Leg press
- Sit ups/full-range crunches
- Back extensions
- Low bar back squat
- Good mornings
By following the advice here, you can effectively train around your injury.
To get more expert tips, subscribe to personal trainer Ralph Roberts’s newsletter.