Today we are so focused on being in shape that the wear and tear we give to our body goes unnoticed. And although you may not believe it, 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. The general modifications of some exercises such as squats, strides, or jumps, include slowing down, increasing control, or avoiding deep knee pressures.
5 Exercises that can damage your knees
Since the cause of pain can vary, from the bony structures of the knee joint to the kneecap, ligaments and cartilage, it is important to consult 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 exercise when the knees begin to hurt during certain exercises, rather than doing more damage forcing them.
Strides are often the first exercise to be eliminated if knee pain is a problem. However, by performing 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 you most dominate 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 front leg.
- Try also placing one or two blocks of yoga (or something that raises or holds your knee) under the knee of the leg behind you. This helps keep the front knee at less than a 90 degree angle.
Squats involve lowering your body until your thighs are parallel to the floor, becoming a position that can cause knee pain in some people.
2.1 Modification of squats if your knees hurt
- Half squat down your body to where you feel comfortable.
- You can also perform the position of “the yoga chair”, that is, a half isometric squat.
- Another modification would be to place the feet in a very wide position with the toes facing outwards (like a sumo style squat), which will require you to use more of the glute muscles and prevent the knees from moving forward.
High impact jumps can be a harmful exercise on weak knees. However, you can reduce the impact by eliminating the jump, and in this way reduce stress on the knees.
3.1 Modification of scissor jumps if your knees hurt
- You can perform the exercise of the touch of the foot, starting with your right foot, and then continue with the left, alternating successively.
- Another variant would be to raise the left leg to one side while raising the arms upwards as if you were doing the traditional scissor jump. Remember to alternate the position of the feet. That is, first the left as a base, and then the right. Modified scissor jump to avoid pain in the knees
4.Strides in reverence
This exercise can be extremely challenging if you experience pain in your knees. In general, it is advisable to leave them out of training if significant pain is experienced in this area; however, if the pain appears and disappears (and is not too severe), these tips may help.
4.1 Modification of strides in reverence if your knees hurt
- To decrease the load or the weight on the knee, you should focus on controlling the movements instead of the speed.
- When bowing in the form of a bow, avoid bending the knee too much and avoid bending the knee beyond a 90 degree angle.
- Instead, you can make modified inverse strides. That is, imagine that you are standing on a balance beam with one foot directly behind the other. You should only make the stride halfway (do not go down so much that it does not affect your knees).
This exercise is ideal for shaping and toning your buttocks, but it can be harmful if it causes pain in your knees. The modifications for this exercise are similar to those of the climbers.
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 away from the ground and reduces the amount of flexion and weight in them.
- Lean forward on the bench, bend your left leg forward (let your knee almost touch your chest or abdomen), and then push that same leg back while squeezing the gluteal muscles.
You can also try another modification of this exercise but stand up. Keep your balance on your right foot, and keep the left knee slightly bent, then push back through the left heel while squeezing the gluteus. This will activate the glute without the need to be supported on the ground.