5 modified exercises for those with sore knees
5 modified exercises for those with sore knees

Knee injury is one of the most common not only for runners, but also for athletes in general. Squats performed incorrectly - knee problems. Jumped incorrectly - knee problems. Doing leg presses with too much weight - knee problems. But even sore knees for many are not a reason to postpone training. Today we bring you five exercises that have been specially modified so that people with sore knees can continue their exercises!

5 modified exercises for those with sore knees
5 modified exercises for those with sore knees

Steve Sanders, fitness expert and founder of the Power Train Sports Institute, offers five modifications of the exercises we are used to that allow us to move forward without increasing stress on our knees and allowing them to recover.

Exercise # 1. Semi-squat with cross punch

Stand in a half-squat position (higher if you feel pressure on the knee) and perform controlled diagonal punches with your hands. A heavier modification is the execution of punches with a weight in the hands.

This exercise increases your heart rate (meaning you are doing cardio), strengthens your triceps, and does not stress your sore knees.

Exercise number 2. Side raises on the step

Stand to the side of the step, place one foot on top and gently rise, fully straightening the leg standing on the step. Then, just as gently lower yourself down. For weight, you can pick up dumbbells. The extra weight must be the same on both sides.

Exercise number 3. One-legged bridge

Lie on your back, place your hands at your sides, palms down, bend your knees. Your feet should be completely touching the floor and your heels should be close to your buttocks. Straighten one leg so that it runs parallel to the thigh of the other leg, and then lift your body up using the strength of your hips and buttocks so that your torso, buttocks, and leg form a straight line. Hold in this position for 3 seconds, then return to the starting position and repeat the required number of times on one leg, and then on the other.

The arms in this exercise play the role of a stabilizer, so a more complicated version is that the arms are extended along the body or crossed over the chest.

Exercise number 4. Knee flexion

Lie on your back with your arms at your sides. Slip one foot into the loop of the rubber band and bend your knee, pulling it up to your chest. Hold this position for 30 seconds and return to the starting position, slowly lowering your leg. Then repeat the same with the other leg.

The easiest option.

Rubber band option.

Exercise number 5. One-sided Romanian pendulum rod

Stand up straight, feet shoulder-width apart, arms relaxed. Transfer your weight to one leg, bend the other leg slightly at the knee and begin to gently bend forward, parallel to the back and up of the bent leg. Hold at the point of balance for 30-40 seconds and return to the starting position. The knee of the supporting leg should be slightly bent and form an angle of 10 degrees. Repeat the exercise on the other side.