Just getting over an injury, an ACL or MCL tear or strain, or just plain getting old in the knees?
From someone who has experienced a knee injury and has seen it happen several times, I know what it means to try and get back into working out and not having problems.
So here are the dos and don’ts, the alternatives, and getting your mojo back exercises that will make your workouts less pain and more gain.
So the first thing you should do other than see your doctor after an injury is to not baby it. By that I mean try not to limp or not be on your ankle or try not to avoid moving it unless a doctor has told you so. Keeping moving, walking on it, and even putting normal pressure on it especially sprained ankles. You don’t want to get it stiff because that will make it take longer to getting back where you want to be.
Try this treadmill workout plan or outside walk in your neighborhood or at a local park.
Warmup for 5 minutes at a slow pace and little to no incline.
30 Minute workout
Walk 1 minute
Run for 30 seconds
Cooldown for 5 minutes walking at normal pace.
You should try and repeat this for the next couple of weeks increasing the time and the amount of time you run and walk.
For a 5 week treadmill plan for bad ankles check out Popsugar.
Bad knees are a common thing that many people suffer from either due to injuries, old age, or wear and tear. Some things you should know before you plan a workout for bad knees is to stay at a healthy weight or if your muscles are to tight in your legs, you should use a foam roll or massage stich as a daily routine and stretch often.
Here are four good exercises that you can do at home anytime with no knee pain.
Prone leg lifts- Lie down on your stomach resting your head on your hands. Begin lifting your leg up as high as you can then lowering it back down. do 10 reps then switch to your other leg.
Pelvic Tilt- Lay down on your back with your knees bent. Lift up at the hips squeezing the butt and core, hold it for a second then lower back down. Repeat for 10 reps.
Side Lying Leg Lift- Lay on your right side with your right arm stretched out above you. Bend your right knee just enough to keep you balanced. Then lift your left leg off the ground and up as high as you can, lower it back down. Repeat for 10 reps then flip over and do your left leg.
Supine Squat- You will need a wall for this. Place your butt all the way against the wall and your left foot on the wall resting your right foot on your left knee. Rise you butt off the ground slowly and then back down for 10 reps. Switch legs and repeat the process.
Each of these moves should be repeated for 3 sets each.
Need a little more help watch this video.
Some other exercises you should try that will be easy on the knees are
- Using a stair or block, step up with one foot then back down. Repeat with the other foot and continue for 20 reps. (10 reps each leg)
- Partial Squats- Stand shoulder-width apart and lower yourself as far as it feels comfortable. Make sure you keep your knees behind your toes. 10 reps.
- Calf Raises- Stand with the front of your feet on a flat surface and the back hanging off. Raise up onto your toes and slowly lower them back down. Do 10 reps.
- Scissor Kicks- Lay down on your back and arms by your sides. Lift your legs up about 6 inches while lifting your shoulders up about an inch. Open up your legs as far as you can go and then back together. Repeat for 10 reps. Do not let your feet touch the ground.
- Swimming- This is great for anyone who has bad knees.
- Speed Walking- Running and jogging can put a lot of stress on your knees, so try walking at a fast pace on a flat surface. This help stretch out your muscles and remove stress from your knees.
For more exercises check them out here.
Neck and Shoulder Pain
With all the studying and staring at computers, our necks have become one of the most common problems many us of have experienced at some point. Your head weighs about 10 pounds, so no wonder we have problems, but there are exercises we can do to reduce that pressure.
- Look up at the ceiling and down to the floor slowly and gently staying relaxed. Repeat 5 times.
- Tilt your head to the right then to the left slowly and smoothly. You should not raise your shoulders up or down. Complete 5 reps.
- Turn your head to the right then to the left slow and gentle, and stay relaxed and ease your way around. Do 5 reps.
- Place your hands behind your head. Push forward with your hands, but push backwards with your head and neck. Hold for 10 seconds then relax. Do this 5 times.
- Place your hands on the front of your head. Push forward with your head and backwards with your hands holding it for 10 seconds then relaxing. Do 5 reps.
- Place your hand on the side of your head bracing your arm with the other. Push out with your head and in with your hand and arm. Repeat this on the other holding each for 10 seconds completing 5 reps.
- Place your hand on your chin then try to rotate your head outward. Do this on both sides holding for 10 seconds and 5 reps each.
- Lay down on your stomach resting your head in your hands. Raise your head up and hold for 30 seconds and relax back down. Do this 5 times.
- Lay down on your back and raise your head off the floor for 30 seconds then relax back down. Do 5 reps.
If you want more on neck exercise check them out here.
Try these out for a painless workout and for future painless workouts.