Depending on the cause of your knee pain, staying active and getting exercise may be the best therapy. Unfortunately, it’s difficult to keep moving when you’re hurting physically. To resolve this paradox, consider modifying these popular exercises to create less pain and pressure on your knees. Even if you need to get knee pain injections in Hackensack,, NJ treatment centers before beginning your modified program, it’s important to do whatever you can to get moving again.
Squats
Squats put a lot of pressure on your knees but modifying them with an exercise ball provides a simple solution. Simply stand against a wall and place an exercise ball in the small of your back, holding it between your body and then the wall. Then perform the squat by rolling down the ball. Holding the ball will transfer some of the pressure from your knees to your back and torso.
Lunges
During a typical lunge, you start with your feet together and then take a step forward or backward before dipping down into the lunge. If you need to save your knees, modify the exercise by doing static lunges instead. Simply start with one foot in front of you and bend down into the lunge. Come up again and go back down again for several reps without moving your foot. When you’re finished, place the other foot forward and repeat the exercise.
Jumping Jacks
Do step jacks instead of jumping jacks whenever knee pain flairs. To do them, start out standing as you normally would for a jumping jack but simply step your legs apart as you raise your arms over your head. Taking the step will keep all of you moving without the knee pressure that landing a jump creates. This is a great way for runners and others to keep up their cardio training while waiting for their knees to heal.
Box Jumps
The best way to eliminate knee pain during box jumps is to work your way up. Start doing your jumps without a box and minimize the number of reps you do. If your knees can take it, you can also modify the exercise and step onto your box rather than jumping onto it. The key here is to slowly build your stamina and listening to your body tells you when it tells you to stop.
Don’t forget, though, that your health should always be your primary concern. Consult with doctor such as those from MedWell Spine, OsteoArthritis & Neuropathy Center so you can get back to your full hundred percent sooner rather than later.
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Source:
5 Workout Modifications to Go Easy on Your Knees. DailyBurn.
