How to Adapt Your Workouts With Knee Pain
Physical activity is vital for your mental and physical health, but knee pain may force you to change your normal workout. Here's how you can adapt your workout to still reap the benefits of exercise.
Getting Active Again After an Injury
Are you in the process of recovering from a serious injury? Are you just itching to jump back into sports or your workout, but want to be cautious about not injuring yourself again? Dr. Mehul Desai and his staff at the International Spine, Pain & Performance Center, located in Washington, DC and in Arlington, Virginia, can evaluate your progress and help you ease back into your usual routine with a special set of exercises and/or therapeutic techniques.
We know that exercise is important, but it’s important to be choosy about the kind of exercise you do before you are declared fully healed. In addition to consulting Dr. Desai, you may want to talk to a personal trainer at your local gym. Both of them may recommend the following:
Listen to your body
When you experience pain, consider it your body’s way of saying “Something is wrong.” Therefore, you’ll want to avoid taking over-the-counter pain medication, like ibuprofen or acetaminophen, before you begin exercising. If your body hurts, you may be pushing yourself too hard. Be sure to limit your range of motion during your exercise, and change up your routine if one routine is too much. You will also want to use lighter weights than what you normally use until you are fully healed.
Practice active recovery
“Active recovery” is a lighter form of exercise, also known as a “cool down.” You may be inclined to sit still and relax after completing your exercises, but whether you are recovering from an injury or not, it’s important to keep your muscles moving, so they don’t stiffen up. This could mean doing some light stretching for a minute or two or taking a brief walk around the gym.
Use ice therapy
Apply an ice pack to any sore areas, as well as the injured area that is still in recovery.
Keep hydrated and eat healthy
This is good to do even when you’re in top physical shape, but keeping healthy will help progress your healing process and ensure a more productive workout.
Learn more about how to get active again after an injury
If you are concerned about your healing progress and want to make sure you aren’t pushing yourself too much, too soon, you can reach Dr. Desai at either the Washington DC or Arlington, Virginia location:
Washington DC
202-851-7034
Arlington, VA
703-546-9677
You can also schedule an appointment online. We look forward to hearing from you.
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