A knee injury doesn’t need to completely derail your workout program. Slow it down? Sure.
Isn’t it amazing how forgiving our bodies are until we hit the big five-oh? Have you noticed how it all seems to catch up with us at once?
There is, however, one area in particular where our overuse and abuse seem to shout a bit louder to us. It’s the most complicated joint in the body and takes the brunt of supporting our weight as we walk around every day. I would imagine from the title you have gathered that I’m talking about the knee. So what happens if there is an injury? Does it mean all exercise has to stop?
Well, it depends…
Speak to your doctor first and get the facts about exercising with a knee injury
For starter, if you are injured in any way whether it’s you knee or any other part of the body, speak to your doctor and get the facts. If your physician says it’s ok to exercise but wants you to take it easy on your injured knee, then take note of the exercises I’m about to share with you.
These 3 moves will develop strength and flexibility in your hips, core and upper-body…which will not only be effective for fat loss, but will offer more support in aiding your knees in the future so they don’t carry the sole responsibility of supporting your every movement.
Remember though…given that I do not know the reason behind your knee injury if you feel any pain or strain – stop immediately.
These exercises are suggested as a general guideline to follow in the presence of knee pain if exercise is still a viable option and allowed by your physician.
How to Do Superman Exercises
This is a wonderful low impact core exercise that targets the lower back and helps increase hip and shoulder joint flexibility. The movement is small but offers huge benefits. This can be done anywhere and only requires a mat. If you sit for hours on end, this will help you strengthen the weak muscles of the spine while stretching out tight hip flexors.
How to do a Seated (Abdominal) Twist
This exercise develops strength in the core, back, and hip flexors. Aside from the obvious benefits to your mid-section, seated twists allow you to use at least one of the muscles responsible for knee extension…which is a movement usually put on hold with an injury. The “rectus femoris” is a biarticular muscle since it crosses over both the hip and knee joints…so in a seated twist position you get the benefits of using one of your quads for static hip flexion as you twist. Here is a visual example from one of the Livestrong trainers.
How to do Upper-Body Resistance Band Exercises
Building strength in the upper body is important whether there is a knee injury or not. Just learning the proper way to stand while working on a completely different muscle group can deliver huge benefits. Take a look at this video demonstrating how to work your triceps and biceps with the resistance bands.
I have had the pleasure of informing people that in the presence of a knee injury, fitness is still possible. In fact, you will probably feel even more empowered since you are staying proactive in your own well-being and recovery rather than sitting around feeling like a helpless victim. Keeping yourself armed with facts and techniques…you may end up in better shape once the healing is complete.
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Dana Gore is a Certified Personal Training Specialist (CPTS) through Fitness Institute International. She writes and publishes articles that teach people how to think their way slim and fit. Using a combination of logic, formal education in the health and fitness industry and spirituality, she inspires people to understand that we are all only as limited as we THINK we are. In order for her to give advice, she had to learn it, live it and become what she coaches.