As cold weather approaches, joint injuries become more frequent. Not only do we return to fall and winter sports, but the lower temperatures decrease elasticity of tendons and ligaments, resulting in increased susceptibility to injury. My impetus for writing this article is the number of people who have hobbled into my office lately and complained about “not being able to exercise” in the presence of a shoulder, knee, back, or ankle injury.
Nonsense!
While you want to follow the doctor’s recommendation for movement about an injured joint, there’s no reason that you can’t stay in lean, fit shape while rehabilitating. It’s just going to take a modification of your training program – the key being to keep stress off the affected area. Try the following workout programs with these 4 common injuries:
1. Ankle & Foot Injuries
• Perform the following workout 3x/week, with 48 hours rest between each workout.
• Complete 15 repetitions for each exercise.
• Complete the two exercises back to back with minimal rest, then move on to the cardio booster.
• Complete 60 seconds for each cardio booster.
• Move 3-4x through these 3 stations (exercise 1 + exercise 2 + cardio booster)
• Then move on to the next triple set!
• Perform 30-60 minutes non-weight bearing cardio, like swimming or cycling, on the non-weight lifting days.
◦ Machine Leg Extensions + Machine Leg Curls + Bicycle Cardio Booster
◦ Incline Dumbbell Chest Press + Lat Pulldown + Rowing Machine or Elliptical Cardio Booster
◦ Stability Ball Push-Up + Single Arm Dumbbell Row + Bicycle Cardio Booster
◦ Weighted Crunches + Hanging Leg Raise + Bicycle Cardio Booster
2. Knee Injuries
• Complete the following series of exercises as a circuit, moving from one exercise to the next with minimal rest.
• Do the entire circuit 3-4x.
• Complete 10 repetitions for each exercise.
• Do Circuit 1 and Circuit 2 on alternating days
◦ Circuit 1:
▪ Seated Overhead Shoulder Press
▪ Pull-Up or Assisted Pull-Up
▪ Lying Dumbbell Chest Press
▪ Seated Row
▪ Incline Dumbbell Chest Press
▪ Lat Pulldown
◦ Circuit 2
▪ Seated Med Ball Torso Twist
▪ Med Ball Crunch
▪ Side Plank Raises
▪ Med Ball Push-Ups
▪ 5 Second Front Plank Hold
▪ Corkscrew Rotations in Push-Up Position
3. Shoulder Injuries
• Complete the following mini-circuits 5x through every day for three days. do #1 on Day 1, #2 on Day 2, #3 on Day 3. Take one day rest, then repeat.
◦ Mini-Circuit 1:
▪ 2 minute bicycle at 100%
▪ 20 Barbell Squats
▪ 20 Dumbbell Romanian Deadlifts
◦ Mini-Circuit 2:
▪ 2 minute elliptical at 100%
▪ 20 Incline Crunches
▪ 20 Low Back Extensions
◦ Mini-Circuit 3:
▪ 2 minute treadmill at 100%
▪ 20 Lunge Jumps
▪ 20 Horizontal Jumps
4. Low Back Injuries
• Complete the following circuit 3x during the week.
• Perform 30 seconds for each exercise, then rest 15 seconds and move on.
• Do the entire circuit 4-6x.
• Complete 30-60 minutes of non-weight bearing cardio on the non-weightlifting days.
◦ Machine Chest Press
◦ Lat Pulldown
◦ Machine Shoulder Press
◦ Seated Rows
◦ Stability Ball Squats
◦ Machine Leg Extensions
◦ Machine Leg Curls
Speaking of low back injuries, I found a great book called “Run With No Pain” that gives advice to instantly treat low back pain in runners, cyclists, and swimmers.
