Minimize Impact on Your Knees When Training

September 10, 2009 by Kris Jones  
Filed under Weight Lifting

If you’re heavy into cross training, you can increase your risk to injury even though the exercise is of direct benefit to your health and fitness.  Exercises involving types of running and squatting can put a tremendous amount of stress on your knees due to the pounding and pressure.  However, there are a few workout alterations you can implement to help out your knees.

Image: sxc.hu

Image: sxc.hu

  • For running, make sure to use well cushioned shoes and avoid running on concrete and asphalt when at all possible.  Your knees absorb a tremendous amount of shock from the asphalt so steering towards softer surfaces like grass or dirt will be easier on you.
  • Rotex and stair stepper machines are another great way of reducing the pounding on your knees.
  • Squats are a great muscle builder, but they’re incredibly hard on the knees.  Instead of doing straight squats, try doing modified squats or leg presses that don’t put as much pressure on the knees.  Also, go lighter with the weight for more reps rather than extremely heavy with few reps.
  • Give your knees a rest after a grueling session involving a long run or constant pressure from weights.  The rest will aid they’re ability to bounce back.
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