5 modified exercises for those with sore knees

Knee injury - one of the most popular not only for runners, but also in general for athletes. Incorrectly performed squats - knee problems. Wrong jumping - knee problems. We performed the leg press with too much weight - knee problems. But even bad knees for many - not a reason to delay training. Today we offer you five exercises that are specifically modified so that people with bad knees can continue their studies!

Steve Sanders, a fitness expert and founder of Power Train Sports Institute, offers five versions of our usual exercises that allow you to move forward, without increasing the burden on your knees and giving them the opportunity to recover.

Exercise № 1. Crouch with punches on the diagonal (cross punch)

Become a crouch position (and can be higher if the pressure on the knee feel) and perform controlled punches diagonally. Heavier modification - cueing with weight in hand.

This exercise increases the heart rate (ie, you perform cardio), strengthens the triceps and does not load the bad knees.

Exercise № 2. Side step ups on

Stand on the side of tap dance, place one foot on top and gently lift them up, fully straighten the leg, standing on the steppe. Then just gently descend down. For weighting can pick up a dumbbell. Additional weight must be the same on both sides.

Exercise № 3. legged bridge

Lie on your back, place your hands on the sides, palms down, bend your knees. Your feet should be completely touch the floor and heels - located next to the buttocks. Straighten one leg so that it was parallel to the thigh of the second leg, and then lift the body up using the power of the hips and buttocks so that your torso, buttocks and leg form a straight line. Hold this position for 3 seconds and then return to its original position and repeat a number of times on one leg, and then - to another.

Hands in this exercise, play a stabilizing role, so a version of complexity; - arms extended at your sides or crossed on his chest.

Exercise № 4. knee flexion

Lie on your back, hands - on the sides. One foot to slip the loop of the rubber band and bend the knee, pulling it to his chest. Hold this position for 30 seconds and then return to its original, slowly lowering the foot. Then repeat the same with the other leg.

The easiest option.

The variant with a rubber band.

Exercise № 5. Romanian unilateral pull-pendulum

Stand with your feet shoulder width apart, arms relaxed. Transfer your weight on one leg, the other leg slightly bent at the knee and gently start to lean forward, parallel to the retraction and upward bent leg. Hold at the equilibrium point for 30-40 seconds and then return to its original position. Knee support leg should be slightly bent to form an angle of 10 degrees. Repeat on the other side.

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