Dodgy knees often restrict a workout. Here's a routine that's gentle on joints.
A bad back, dodgy knees or an injured shoulder can make coming up with a consistent exercise routine troublesome and frustrating. So here is a workout for those of you with injured knees. But if you're lucky enough to be injury-free you can still benefit from doing this workout.
Hold a dumbbell in each hand by your shoulders, palms forward, elbows pointing out to the sides. Press one dumbbell up until it is extended overhead. Without pausing, lower your arm back to your shoulder and press the other dumbbell above your head. Don't arch your back and keep your gaze forward as you raise the weights. To give your whole body a workout, move your hips laterally as you raise the dumbbells. Just remember to keep your back long and straight as you do so.
Sets and reps: 3 sets of 16 to 24
Place a resistance band around a pole at chest height. With arms outstretched in front of you, stand tall and brace your abs. Pull the band with one hand until it reaches a point beside your chest. As you pull, make sure your elbows stay at shoulder level. Don't hunch your shoulder or lean back against the band to assist the movement. Slowly release back to the starting point and start your next rep on the other arm. Once again, rotating your torso as you pull will work your whole body.
Sets and reps: 3 sets of 24 to 30
Hold a barbell, or an equivalent weight, in both hands, palms facing forward. Stand tall, feet hip-width apart. Brace your abs and bend forward at the hips, lowering the weight down your thighs to about halfway down your shins. Keep your back straight by keeping your gaze forward, your spine long and sticking your buttocks out. Pause at the lowest point and then start to rise. Just before you reach upright, start a biceps curl by bending your elbows and finish with the weight just below your chin. Straighten your arms again and start the next dead lift.
Sets and reps: 3 sets of 8 to 15
Sit, knees bent and heels on the ground. Hold a medicine ball 20cm from your bellybutton, arms against your sides. Lean back until the bottom of your shoulder blades touch the ground. Squeeze your abs and sit back up. At 10cm from upright, pause and twist your torso right and then left. Lower back down again.
Sets and reps: 3 sets of 8 to 20
If you can't run due to knee pain, cardio options are limited. Boxing is a great alternative. First, concentrate on mastering the technique: you'll gain the most benefit if you can punch safely with a degree of power. Maintain a strong wrist as you make contact and hit at almost full-elbow extension. Make sure you stay dynamic through your hips as you punch. This allows you to make your punch a more effective whole-body movement.
If you have an injury that is hindering your freedom of movement, find a physio to diagnose the underlying problem. Then get referred to an exercise physiologist or an experienced personal trainer, who can design you a program that will help to strengthen the muscles around the injury and keep the rest of your body moving well. This will lessen the pain by taking the load off the injured area and increase your use of it.
Alberta Ferligo, 47, from Melbourne, loves cross training, walking and skipping. She is a personal trainer and Pilates instructor.
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