Exercise and Care For An Injured Knee or Back

Exercises and Care for an Injured Knee or Back

Injuries tend to plague the fitness world. With people injuring or developing bad knees and backs, it is important to know one’s limits and work out appropriately to prevent picking up or worsening an injury. Here are a few tips and exercises to manage injuries to one’s knee or back.

1. What should the first step be for someone who just injured their knee or back?

The first step to be taken with any injury is to see a doctor, to find out the degree of the injury. Every injury and the degree of that injury is treated differently. For example, a backache would is minor compared to a herniated disc. If someone with a herniated disc treated it like a backache, they could make things worse.

2. What are some good things to do to aid in recovery or alleviate pain?

Always remember the acronym, RICE. Rest, Ice, Compress, and Elevate. This is the best way to reduce the pain and swelling caused by the injury, and allow the body to start healing.

3. How soon after an injury is it ok to start exercising again?

Get the OK from your doctor before starting exercise again. If they give the OK slowly, ease back into your normal routine, making sure to be patient with your recovery.

4. Should someone who is injured be using added weight during recovery/strengthening?

Using added weight during one’s recovery/strengthening is OK as long as it is cleared by your doctor. Also, start light, and slowly work your way up.

5. How important is stretching after an injury?

Stretching is an important aspect of one’s workout routine whether there’s an injury or not. Stretching keeps the muscles flexible, strong, and healthy, which allows us to maintain range of motion at the joints. This lessens the risk of joint pain, strains, and muscle damage.

6. What are 3 good exercises for a bad knee?

When dealing with a knee injury, it’s important to strengthen the muscles surrounding the knee, as well as improve flexibility.
  • Leg Press
  • Calf Raises
  • Standing Hamstring Stretch

7. What are 3 good exercises for a bad back?

When dealing with a bad back, is key to strengthen your core. Avoid crunches, and twisting motions.
  • Bird Dog
  • Glute Bridge
  • Dead Bug

8. How important is form in exercise while injured?

Form is extremely important when dealing with an injury. Improper form can cause your body to become misaligned, which could lead to injuries, such as strains or tears.

9. How can one ensure they are using the proper form?

Don’t be afraid to ask one of the trainers to ensure you are using proper form/technique with your exercises. There is always someone on the floor willing to help with any questions you may have, whether it be on form, help on one of the machines, or even new exercises to incorporate into your routine.

Have you picked up an injury? We can help with that!

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Jessie Bartos Personal Trainer at Elite Sports Clubs

Written by Jessie Bartos, Certified Personal Trainer at Elite Sports Club – Mequon.

Jessie has a B.A. in Science with an Emphasis in Exercise and Fitness from the University of Wisconsin-Oshkosh and is an American Council on Exercise Certified Personal Trainer. She enjoys the outdoors, biking, playing softball, watching movies, & cheering on the Green Bay Packers! Jessie lives by the philosophy of “You can’t put a limit on anything. The more you dream, the further you get” -Michael Phelps.




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