Working out with bad knees

George Morris physio Wigan

Working out with bad knees

Sustaining an injury during an exercise, or outside of your workout, can be bad news for your fitness regime.

It’s easy to skip sessions when you’re suffering, but some clever tweaks and substitutes mean you don’t have to miss the gym altogether.

Halle Berry and her personal trainer Peter Lee Thomas recently addressed the issue on Instagram, as part of their Fitness Friday series, with Peter suggesting replacing moves like squats with kickbacks and glute bridges to give the knees an easier time.

And Halle stressed the importance of stretching, warming up and cooling down before and after a session.

You can’t just jump into exercise,” she stressed. “Like if you’ve never kickboxed, don’t just go to a gym when you’re 35 and think you’re just gonna tear it up.”

Her go-to moves include cat-cow, child’s pose, and cobra stretch from yoga.

"You can tear it up, but have someone who’s knowledgeable in the field walk you through the steps so you can actually tear it up without hurting yourself,” she added.

Peter also put forward numerous low-impact alternatives to running, like walking up stairs or hills and a rowing machine.

There are lots of exercises you can do to actually help ease knee pain, like straight leg raises, where you strengthen your quadriceps by raising one leg up and down, while lying on the floor, with the other leg bent at the knee with the foot flat on the floor. Or a hamstring curl, which you can do laying or standing. For the floor option, lay on your stomach and slowly bring your heels as close to your butt as you can. Or stand up and hold on to a chair and then lifting one leg at a time to bring your heel up towards your body.

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