Exercise Modification for Injuries or Arthritis
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Did you know that you can still exercise with neck, low back problems and even arthritis? If you have an injury or musculoskeletal condition, there is no reason to stop your exercise program. It’s true that an injury may not heal well if you engage in certain types of cardio or strength-training exercises. However, if you follow these practical tips, you can modify your strength-training and cardio workouts to suit your current physical abilities. Once your injury heals, you can gradually return to your normal workout routine.
Wrist sprains or DJD (degenerative joint disease, osteoarthritis):
Strength training: avoid heavy weight lifting (biceps curls), pull-ups and other forces that lead to wrist traction. Be careful with dips (use unloaded dips) and have the wrist in neutral condition. Avoid end-range wrist extension in push-ups.
Aerobic: avoid boxing and tae bo classes. Avoid rowing and cross-country skiing and hold on to the stationary bar when using an elliptical machine. Consider elliptical and stationary bike.
Elbow: Tennis and Golfers Elbow Tendonitis:
Strength training: avoid excessive resistance and repetitive wrist extensions with significant loads. Limit rows, shoulder internal and external rotation and latissimus (lat) pull downs.
Aerobic: avoid rowing and cross-country skiing. Be cautious with kickboxing.
Shoulder AC Sprains and Rotator Cuff Tendonitis:
Strength training: avoid flexion above 90 degrees; avoid overhead press, pull ups, bench press, flies and lat pull downs.
Aerobic: avoid cross-country ski machines, rowing machines, tae bo classes and swimming.
Cervical (neck) Sprain, Disc Herniation with Arm or Hand Pain and Moderate DJD:
Strength training: avoid quick rapid motions such as military press; avoid heavy squats with the neck loaded; avoid lat pull downs, overhead press and abdominal crunches with hands on the head pulling the neck forward.
Aerobic: avoid running, step aerobics, blading, snow boarding, tae bo, kick boxing. Be cautious while cycling on a road bike and downhill skiing. A comfort bike with upright bars and a high stem is better.
Lumbosacral (low back) Sprain, Disc Problems:
Strength training: avoid lumbar extensions, military press, heavy squats, rapid knee extensions. Be cautious with abdominal crunches. Avoid leg lifts. Stretching: avoid standing toe touches.
Aerobic: avoid diving, blading, tae bo and soccer. Caution with snow boarding, downhill skiing to minimize your risk of falling. Consider elliptical, walking and swimming (no diving). Even short swims can be helpful for your back.
Sacroiliac (low back, buttock region) Conditions:
Strength training: Avoid exercises that will posteriorly rotate your pelvis on one side asymmetrically especially in the pattern of your injury. Be cautious with lunges. Avoid excessive hamstring stretching. Minimize adductor (groin) exercises. Avoid exercises that involve lumbar flexion (forward bending) and rotation at the same time.
Aerobic: avoid running, step aerobics, tae bo and boxing classes.
Hip DJD:
Strength training: avoid high resistance and deep squats; avoid walking lunges. Be careful with hip exercises.
Aerobic: avoid cross country ski machines and skiing, Avoid running, fast swimming, blading and soccer.
Patellofemoral (kneecap) Conditions and IT Band Syndrome (similar precautions for severe DJD of the knee):
Strength training: avoid deep squats, limit depth of lunges. Avoid jumping and hopping.
Aerobic: caution with running, step aerobics, steep or fast downhill hiking, bicycling and Stairmaster. With patella tendonitis, all of the above recommendations stand, except bicycling is okay. Volleyball, basketball and all jumping should be minimized or avoided.
Pes Anserine (knee) Bursitis:
Strength training: Avoid sideway lunges and deep squats.
Aerobic: Avoid running, stair climbers and blading. You may have to minimize walking. Try stationary cycling, rowing, swimming or water aerobics.
Ankle Sprains:
Strength training: Caution with lunges, jumping and single leg balance activities.
Aerobic: Avoid high impact aerobic activities initially; avoid basketball, kick boxing, step classes, tae bo classes.
Achilles Tendonitis:
Strength training: avoid calf raises.
Aerobic: Avoid running, soccer, basketball and volleyball until improved.
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