Today we are so focused on being in shape that the wear and tear we put on our bodies goes unnoticed. And believe it or not, there are many exercises that can compromise certain parts of the body, such as your knees.
However, there are ways to modify these exercises so that they do not cause pain in your joints. General modifications to some exercises, such as squats, lunges, or jumps, include slowing down, increasing control, or avoiding deep knee bends.
Discover the 5 exercises that can damage your knees and how to avoid it.
5 exercises that can damage your knees
Since the cause of pain can vary, from the bone structures of the knee joint to the kneecap, ligaments, and cartilage, it is important to see a doctor for a diagnosis before attempting to do the exercises on your own.
Keep in mind that not all modifications work for all types of knee pain, so it is better to relax and lower the intensity of the exercise when the knees start to hurt during certain exercises, rather than doing more damage by forcing them.
1. Lunges
Lunges are often the first exercise to be eliminated if knee pain is a problem. However, by making a perfect posture and giving them a minor adjustment, you may be able to keep them within your training.
1.1 Modification of strides if your knees hurt
- Place the toes of your most dominant foot against the wall and make sure the other leg is as far back as possible. This ensures that your knee does not fold over the lead leg.
- Also try placing a yoga block or two (or something that lifts or supports your knee) under the knee of your back leg. This helps keep the front knee at less than a 90 degree angle.
2. Squats
Squats involve lowering your body until your thighs are parallel to the floor, becoming a position that can lead to knee pain in some people.
2.1 Modification of squats if your knees hurt
- Do a half squat lowering your body to where you feel comfortable.
- You can also perform the “yoga chair” position, that is, an isometric half squat.
- Another modification would be to place your feet in a very wide stance with the toes out (like a sumo squat), which will require you to use your glute muscles more and keep your knees from rolling forward.
3. Scissor jumps
High-impact jumps can be a detrimental exercise on weak knees . However, you can reduce the impact by eliminating jumping, thereby reducing stress on your knees.
3.1 Modification of jumping jacks if your knees hurt
- You can perform the foot touch exercise, starting with your right foot, and then continue with your left, alternating them successively.
- Another variant would be to lift your left leg to the side while bringing your arms up as if you were doing the traditional scissor jump . Remember to alternate the position of your feet. That is, first the left as a base, and then the right.
4. Lunges in reverence
This exercise can be extremely challenging if you experience pain in your knees. In general, it is advised to leave them out of training if you experience significant pain in this area; however, if the pain comes and goes (and is not too severe), these tips may help.
4.1 Modification of bow strides if your knees hurt
- To decrease the load or weight on the knee, you should focus on controlling movements rather than speed.
- When bending in a bow, avoid bending your knee too much and avoid bending your knee beyond a 90-degree angle.
- Instead, you can perform modified reverse lunges . That is, imagine that you are standing on a balance beam with one foot directly behind the other. You should only perform the stride halfway (do not lower too much so that it does not affect your knees).
5. Kicks back
This exercise is great for shaping and toning your glutes , but it can be harmful if it causes pain in your knees. Modifications for this exercise are similar to those for mountaineers.
5.1 Modification of back kicks if your knees hurt
- Instead of placing your elbows on the ground on all fours, use a bench, which keeps your knees off the ground and reduces the amount of flex and weight on them.
- Lean forward on the bench, bend your left leg forward (so that your knee almost touches your chest or abdomen), and then push that same leg back while squeezing your gluteal muscles.
You can also try another modification of this exercise but standing up. Balance on your right foot, and keep your left knee slightly bent, then push back through your left heel while squeezing your glute. This will activate the glute without the need to rest on the floor.
References
- Melone, L. 9 Exercises That Can Hurt Your Knees (And How to Modify Them). For Livestrong [Revised March 2018]
