Modifications to standard exercises for those recovering from injury

2024 Author: Malcolm Clapton | [email protected]. Last modified: 2023-12-17 03:44

Sometimes it is impossible to wait for full recovery from injuries and miss training (for example, due to preparation for a competition). And if some of the exercises that do not relate to the injured place can be performed without fear, then it will not work out with problem areas, and it is completely impossible to isolate them. What to do? Use modifications to standard exercises that you can do without risking your health.

Standard sports injuries include knee and back pain. Sometimes these are problems from the "past life", which were obtained even before active sports. However, regardless of the nature of the injury, the person wants to stay active and continue their training. It is in such cases that modifications of standard exercises are saved, which reduce the load on problematic parts of the body.

Modifications 1 and 2. Knees

The first option: instead of raising your knees high in a jump, jumping from foot to foot, you simply march in place, raising your knees high.

The second option: you replace the standard "jumping jacks" with a step to the side. They stepped to one side in a light jump, returned to their original position, then they took the same step with the other leg and returned to their original position. Remember to continue working with your hands as you would for the standard exercise.

Modificationand 3 and 4… Lap

The first option: instead of standard squats, perform squats using a wall as a support.

The second option: instead of squats with jumping up, just squat, touch your toes with your hands and return to the starting position.

Modification 5. Shoulders and upper body

Standard push-ups can be replaced with push-ups from the knees, push-ups from a hill (step, bench, chair, and so on) and, if very difficult, push-ups from the wall. During the exercise, the diaphragm is retracted, lower the entire body down with the pelvis (some are wrung out only with the chest, leaving the ass at the top) and without deflection in the lower back. You also need to watch your head and try to keep it straight, do not lift up strongly and do not pull your nose and forehead to the floor.

Modification 6. Knees

Mountain climbers can be replaced with several modifications. Option one (slow climbers): just walk slowly, alternately pulling your knees to the elbows in the bar.

Option two (sliding climbers): put a towel or special discs under your feet and slide your feet to your elbows, standing in a plank.

Modification 7. Overweight

If your knees are okay and there are no injuries, but there is excess weight with which it is difficult to stand in a plank or perform the same run in a prone position, you can use a sofa or bench to facilitate these exercises. It can be any other hill. The main thing in this case is to relieve unnecessary stress from the body and thus reduce the risk of injury.

Modification 8. Back and biceps

If you are unable to do pull-ups due to temporary back or arm problems, try lighter options: choose a low surface, such as a table, and pull yourself up to it with your feet on the floor, or place a bar between two chairs, if available.

Of course, these modifications of the standard exercises are lighter options and give less stress, but this is still better than no training at all.