Between an active lifestyle and training regularly, you’re bound to get an injury at one point or another. But that doesn’t mean you have to give up your workouts. It also doesn’t mean you should “train through the pain,” which could lead to further injury. The trick is to train around your injury.
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:
Many weight lifting workouts are detrimental to shoulders. Here are the moves you should avoid when managing a shoulder injury:
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:
By following the advice here, you can effectively train around your injury.
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The plank is a very simple but effective exercise that targets your body’s core and can help sculpt your waistline. It can even help improve your posture. Because it is a static exercise and uses your own body weight, the plank can be performed almost anywhere. If you have a few minutes at work or school, you can get a quick session done. It is also perfect for all levels of fitness. Whether you can hold the position for 20 seconds or 5 minutes, you will benefit from this exercise.
Straight Arm Perfect Plank
The most effective version of the plank is sometimes called the Straight Arm Plank. This is performed be lying facedown on the ground with your hands shoulder length apart. Push your body upwards as if you are doing a pushup.
Once your arms are fully extended, hold the position. Make sure to keep your toes grounded and your back straight. This is the most important element of the plank. There should be a straight line from your head to your toes, with no bend or arch in your back. This version offers less stability and, therefore, provides more of a challenge to your core muscles, chest and arms.
Hold this position for at least 20 seconds. As you continue, you can hold the position for longer, just make sure to keep your body in a straight line.
You may be more familiar with this version as it offers more stability. It is performed in exactly the same way as the Straight Arm Plank, with the exception that you weight is supported by your forearms instead of your hands. Try to keep your hands flat on the floor; if that bothers your wrists, you can clasp your hands.
This is great for beginners because it is easier to balance your body. Instead of keeping your legs straight, bend at the knees so both your toes and knees are touching the floor. This puts less stress on your lower back and will help prevent injuries if you are just starting out.
Single Leg Plank
This is a more advanced version of the exercise and requires excellent balance. Perform the plank as usual but once you are in position lift one leg towards the ceiling as far as you can and hold the position. Repeat with the other leg to complete the set.
If you attempt any new exercise, you should consult a professional trainer to ensure you're performing it correctly to reduce the risk of injury. Amarillo area residents can contact personal trainer Ralph Roberts for a consultation. He can assist you in reaching all your fitness goals.
Kettlebells are weights that look a bit like a bowling ball with a handle. Kettlebells are a great addition to your fitness routine that can help you accelerate your results when used properly.
It is important to note that kettlebells are frequently used improperly. If you are considering this type of workout, do yourself a favor and consult a personal trainer to get some pointers on safety and proper form. This will help you get the most out of your workout and avoid injury.
1. Two Arm Kettlebell Row
You'll need two kettlebells for this one. Stand with feet shoulder-width apart, knees bent. Now, bend over and pick up the kettlebells, pulling them up toward your stomach. Keep elbows close to your sides. Put down and repeat.
2. Goblet Squat
Power up your squats with a kettlebell. Hold your bell with both hands. Keep the bell toward your chest with elbows close to the body. Do your squat. It is important to maintain good form so you don't get hurt. Remember to keep your back straight, don't hang your knees over your toes and don't hold the bell out in front of you; keep it close to your chest.
3. Lunge Press
Basically, you are going to do a standard lunge, but you are going to hold a kettlebell in front of you and then when you lunge forward you are going to raise your arm (opposite arm of the leg you are leading with) above your head.
4. High Pull
Stand with feet a bit wider than shoulder-width, feet pointed out. Set bell between legs, squat down, grab with one hand and use hips to drive yourself up to standing, raising bell upward, elbow out.
5. Russian Twist
Work those abs: Sit on the floor with legs bent and feet shoulder-width apart. Holding bell at chest, lean into a 45-degree angle. Now, rotate torso, left to right, swinging bell with your body.
6. One Arm Floor Press
Lay on back, legs straight out in front. grab bell with one arm, palm facing in, raise and rotate wrist so palm faces feet.
Bell sits on floor between your feet. Squat down and grab with both hands. Stand up. Keep core engaged and back straight.
A personal trainer can give you the guidance you need to get the results you want. Ralph Roberts can customize a fitness plan according to your goals and current level of fitness. You can find Ralph at the Downtown Athletic Club in Amarillo.
Most people want to be fit and healthy. You may feel that if you don't have time to go to the gym, you’re out of luck and can't exercise and get in shape. It can be tough to find time for the gym when you work a full day and then have to come home to dinner, errands and other activities. When you work with an Amarillo personal trainer like Ralph Roberts, he will work with you to create a workout routine that takes your lifestyle and schedule into consideration.
The good news is you don't necessarily need to spend a bunch of time at the gym to get an effective workout. There are plenty of exercises you can do right at home that can get you toned and fit. So, take a few minutes for yourself, and try this quick workout in your living room, bedroom, or even your kitchen while dinner is cooking.
1. Jumping jacks
Jumping jacks are great to warm up and burn calories.
The pushup is often overlooked, but it is a powerful exercise that tones not only the upper body, but the core as well. The exercise can be modified in a number of ways, and can be made easier for beginners by dropping the knees. This exercise is great for men and women alike.
Squats work the legs and glutes, and also your core. Keep your upper body straight, and tighten your abdominal muscles for best results. Make sure your knees do not extend over your toes. This is another exercise that can be modified. For example, you can do a plie squat, where you plant your feet further than shoulder width apart and point your toes outward.
This is a challenging exercise that tones your body and burns plenty of calories.
5. Mountain Climbers
Like burpees, mountain climbers are a great calorie burning exercise.
Lunges are great for shaping and toning the lower body. They are effective yet easy to do.
A deceptively easy exercise that is actually pretty tough to hold. Planks are a great way to work your core and tone your body. Start with 30 seconds and work up from there.
Crunches work your upper abdominals. Be sure not to strain your neck while doing them by keeping your eyes on the ceiling.
9. Ab Pulse Ups
Engage and tone your lower abdominal muscles, which are often underworked. Lie flat on your back, hands under your butt. While tightening your core, raise legs up until they are at a 90 degree angle. Pulse your legs up further, squeezing your muscles. Do not bend legs.
10. Jump Rope
Another good cardio favorite that you can do at home.
Ralph Roberts is an Amarillo personal trainer who has helped many busy people find time for fitness and health. If you are looking for an trainer, you can find Ralph Roberts at the Downtown Athletic Club.
Lower back pain is a problem that millions of people live with everyday. Sadly, most people who suffer from this problem don't realize there are things that can be done to reduce or even eliminate it. Most people simply ignore it, suffer through it, or rely on pain medication to cope with it.
What Causes Lower Back Pain?
There are a number of factors that are responsible for this condition. The lower back supports the entire upper body, so it works hard and is under a lot of stress. Poor posture, sitting for long periods of time, manual labor, weight gain and other lifestyle habits can cause the conditions that result in pain and discomfort.
Strengthening the lower back muscles is one of the best ways to prevent or reduce pain. Keeping a healthy weight, practicing good posture and avoiding sitting for too long can all help alleviate back pain.
What Exercises Help Lower Back Pain?
1. Hip Bridge
Lying on your back with feet flat on floor and legs hip-width apart, lift hips while squeezing buttocks to create a straight line from knees to shoulders. Keep arms relaxed at sides. Do about 10-12 repetitions.
2. Side Planks
Lying on your side, with your body in a straight line, lift your hips off the floor. Hold this position for about 30 seconds. You should be resting on your elbow, which should be directly underneath your shoulder.
Basic lunges are a great overall exercise that also strengthens the lower back. Keep your back straight during the exercise, and your abdominal muscles engaged. Always remember not to extend your knees over your toes.
4. Bird Dog
Start out on all fours. Keep your knees and hands about hip-width apart. Contract your abdominal muscles by pulling them in towards your spine, but keep your back neutral. Extend one leg straight behind you, and your opposite arm straight out in front of you. Hold this position for a few moments. The key is to build balance, which strengthens your lower back muscles.
5. Standard Planks
This is more of a core exercise, but it needs to be on the list. Why? Because the plank strengthens the core, including those deep abdominal muscles that are often neglected. Strengthening your core helps support your back and improve your posture.
Getting in shape is not just about looking good, although that is a bonus. It’s also about feeling good. A healthy, strong body is more likely to be a pain-free body. When you regularly practice health and fitness activities, you have more energy to do the things you want to do.
It can be hard to start and maintain an exercise regimen. If you’re having trouble getting motivated, or you don't know where to start, a personal trainer can help you.Ralph Roberts has been working with people of all ages and fitness levels and has years of experience. You can find Ralph Roberts at the Downtown Athletic Club.
It’s summer, which means it’s time to take that much-needed vacation! If you have been working out at the gym, you may be concerned about your fitness routine when you are traveling. Whether you are traveling for business or pleasure, you don't want to lose progress or get out of shape while you are on the road. What do you do?
If you are convinced that the only way to stay physically fit is by going to the gym, you are wrong! Yes, the gym is a great place to workout, and being in a fitness-geared environment helps you stay motivated, but there are many ways you can stay fit while you travel.
Which exercises can I do while on the road?
Although going to the gym and working out with weights and machines is one of best ways to get fit, it is not the only way to stay in shape. There are a number of exercises that you can do that don't require any equipment, and that you can do right in your hotel room.
Push ups are a good way to stay in shape on the road. Even by themselves, they are an effective workout. You can modify them by doing variations, using easy to find props such as phonebooks, steps or chairs.
Squats and lunges are another good way to keep toned while you are on the road.
If you have a low, sturdy table handy, you can do some table rows. All you need is something you can slide your legs underneath, grab onto, and lift yourself up with.
Put the chair in your hotel room to work with tricep dips. Just make sure the chair is sturdy and won't slide out from under you. No wheels!
A phone book makes a convenient prop for calf raises.
Don't forget your cardio. Bring your sneakers and walk or run around the block. You can do this most anywhere. The beach is a lovely place to take a jog or do some yoga. You can also find a local park or recreation area to take a bike ride or run.
How can I not gain weight during my vacation?
If you spend a lot of time on the road for business, or are taking a long family vacation, it can be easy to fall out of the workout habit. Add to that the fact that you may not be eating properly, and you can easily find yourself gaining weight and feeling sluggish. It is a good idea to create a simple, easy to do workout plan that can be done anywhere.
In addition to helping you craft an effective gym workout, a good personal trainer can help you keep on track and in shape when you are away from the gym, too. Ralph Roberts at the Downtown Athletic club can tailor a fitness plan that meets your needs while you are on the road. There is no reason not to stay fit and feeling good, wherever your travels may take you. Contact Ralph today to learn about his custom workout plans that you can use on the go.
When you experience an injury, it is important to do what your doctor recommends. The doctor may tell you to forego exercise for a few days. Follow the doctor's advice. The down time will allow any inflammation to subside and give the injury time to heal.
Once your doctor tells you that exercise is okay, you can do specific exercises to help with healing the injury. Here are a few exercise recommendations based on different types of injuries.
Taking a walk is one of the best exercises you can do after a back injury. It allows you to keep your spine straight and work the muscles gently in the process. If walking is too painful, pool therapy may be the answer.
Stretching is important in back injury recovery. Stretch the ligaments, muscles and tendons around the spine gently. Also, make sure to stretch your legs and hips since they greatly affect your back health.
Maintaining flexibility is important after a shoulder injury. Pendulum exercises will help keep the muscles stretched without straining the shoulder or rotator cuff. Bend forward and allow your arm to hang free. Gently move it in circles and in straight lines.
Stretching and strengthening the muscles of the neck and upper back can also help with shoulder injuries.
Stretches are a good way to start after a knee injury. Try a hamstring stretch then quadriceps stretch. Go to the point of discomfort and let go.
Strengthening is next. Try doing straight leg lifts, buttock tucks, quarter squats and step-ups to strengthen the knee without aggravating the injury further.
Bearing weight is the first step in recovering from an ankle injury. Take a walk, using crutches as needed.
Stretching the muscles will help you support the range of motion in the joint. Move the ankle in circles and in straight lines while stretching the muscles.
It is important to build the strength of the ankles and lower legs to prevent future injuries. Leg lifts and walking are great ways to get the ankles stronger.
Consider a personal trainer
If you are having any issues with exercise after an injury, it is a good time to work with a personal trainer. The trainer can show you specific exercises that can help you heal the injury and strengthen the muscles to prevent further injury.
For anyone in Amarillo needing help after an injury, contact Ralph Roberts. Ralph has been a professional athlete and personal trainer for over a decade. He has the training and experience to help you get back to the fitness level you had before your injury.
The Kinesis One is an interesting exercise machine to gaze upon. Many people see this machine and walk away from it because they just are not sure what it does. However, this piece of exercise equipment is ideal for beginners and is easy to use with the proper guidance.
What does the Kinesis One do?
The Kinesis One is an exercise machine for resistance. It has all the exercises you need, in one machine. This single, standalone station has two weight stacks, with an unlimited number of exercises. This allows you to perform them through your natural range of motion, unlike other machines where your motion is directed.
Sometimes, this directed motion can actually cause injuries. Everyone's body is different, including their ranges of motion. With a Kinesis One, your body is free to move in the way it should, building strength safely.
With the Kinesis One, you have a number of zero-impact exercises available to you, so it is useable for everyone, no matter your level of fitness or your current abilities. You can use it on your own, or have your personal trainer design a program just for you.
The exercises you can complete on this machine include those for balance, flexibility and strength.
What are the benefits of the Kinesis One?
Where can I use a Kinesis One?
The Kinesis One will truly make your workout more enjoyable, as your range of motion is much more free and natural. There are no restrictions. If you live in Amarillo, Texas, you can find a Kinesis One at the Downtown Athletic Club. It is the only place in Amarillo that has one.
If you are interested in using this machine, contact Ralph Roberts. He is a certified personal trainer at the Downtown Athletic Club. In addition to showing you how to use the Kinesis One, he can design a fitness program just for you, improving your strength, balance and flexibility. Contact Ralph today to learn more about his training services.
The medicine ball is an incredibly versatile piece of exercise equipment that can give you a full body workout. You can use it to tone and strengthen every area of your body. Most gyms now have a good selection of medicine balls. They come in all different weights and sizes. Some even have handles for a better grip and an even wider range of exercises.
How Do I Use a Medicine Ball?
Unlike dumbbells, medicine balls are meant to be thrown; hey won’t get damaged if you drop them. Throwing a medicine ball will help develop explosive power in your arms and upper body. The medicine ball can be used to develop each part of your body.
Upper Body: There are a number of quick and easy exercises that you can do with a medicine ball that will strengthen your arms and shoulders.
One of the best is to hold the ball straight out in front to you with both hands, one on top of the ball and the other on the bottom. Move the ball as far to your left side as you can without twisting your body. Return to center and then move the ball to your right side. Do as many reps as feels comfortable. This is also a great warm up exercise.
Using the medicine ball for pushups is also a good exercise for the chest. Simply place the ball on the floor and put both hands on it. Perform a pushup as usual. The instability of the ball will help develop your muscles.
Lower Body: Adding a medicine ball to your lunges will help develop your glutes and quads. Simply hold the medicine ball close to your chest with both hands. Perform your lunges as usual. Make sure you do them slowly so you can really feel the stretch.
The medicine ball jump is another good exercise. Hold the medicine ball in both hands and then jump. You can either jump in the air as high as you can or jump onto a solid object like a jump box.
Your Core: As stated before, medicine balls are made to be thrown and one of the best core exercises let you slam it into the floor. Stand with your feet shoulder-width apart. Bring the medicine ball up over your head with both hands. Once it is above your head, slam it down on the floor as hard as you can. Just be careful that the ball doesn’t bounce back and hit you.
You can also use a medicine ball and exercise ball together. Lifting the medicine ball while stabilizing yourself on an exercise ball is a great core workout.
If you are looking for a certified personal trainer to help you with your workouts, contact me, Ralph Roberts and set up a training session. I can tailor an exercise regimen just for you.
Whether you have an injury that flares up or simply suffer from muscle aches in your lower back, don't rule out exercise. You may think that exercise will make your back hurt more, but that’s not true. Continuing to exercise will make your back feel stronger and movement can even ease muscle pain. You simply have to do the right exercises for your back to prevent injury.
When it comes to exercising a bad back, it's important to keep workouts low impact. Simple yet effective exercises include walking and swimming. These activities keep your body moving. If you are walking, stop at half an hour each time. Swimming is a great exercise for your whole body, not just your back.
Have you ever tried yoga? Yoga is made up of stretching movements and poses, and helps unknot a hurting back. The fluid movements create flexibility, and yoga is perfect for all skill levels. In fact, daily activity ranging from 15-30 minutes is recommended for bad backs. This keeps your back from becoming stiff. Even something as simple as stretching makes your back feel better in the long run.
The most important thing to remember when you are exercising is to make sure you spine is supported, and never place too much impact on your feet. Both of these factors contribute to a back in pain, so be mindful. Avoid exercises like sit-ups, toe touches, and even jogging, which can zero in on a bad back and jar the back and spine, causing more pain. People with back pain should skip contact sports like soccer, which strain the back. Some low impact options that are back-approved include using an exercise ball and the stretching routines of workouts like Pilates.
Personal Training in Amarillo, Texas
If you'd like to start an exercise regime and you have a bad back, it can be confusing to know where to start. You don't want to do anything to hurt your back or cause even more problems, so you need a specialized workout. That's where a personal trainer comes in. A personal trainer like me, Ralph Roberts, can create an effective workout for you that helps your back feel better, and is low impact enough not to cause back pain.
Strengthen your back and get healthy with a custom tailored workout just for your needs. I will create a program for you to make workouts safe and pain-free. If you have had an injury and want to help move past it and get stronger, a personal trainer is the perfect companion for you. Nationally certified and experience, I will help you get in shape without sacrificing your back. Contact me today to schedule a personal training session.
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