Getting injured is one of the greatest fears athletes have. For people who work out on a regular basis and often go running, there’s a good chance of getting injured. A knee injury can put a crimp on your active lifestyle and daily workout routine. If you’ve suffered from a knee injury, it doesn’t mean you have to stop working out till you recover.
People with knee injuries can opt for cross-training which has a number of physical benefits. It’s the process of adding secondary exercises to your existing exercise routine. This ensures optimal results and promotes greater endurance without overstraining your muscles. However, it’s important to select the right kind of exercise depending on your injury. Consider only those activities that you can perform comfortably without aggravating your injury.
Here are some steps to consider when cross-training with an injured knee.
STEP 1 – Assess The Injury:
The first step before you begin any exercise is to identify when the injury took place and how severe it was. In case there’s a stress fracture, which is often the result of overtraining a joint, you’ll have to change the type of cardio you usually do.
If you have a sprained or strained tendon, muscle, or ligament surrounding the knee, it could be the result of a musculoskeletal issue. In that case, you’ll have to make changes to the type of resistance training workout you take part in.
STEP 2 – Add Alternate Exercise Options:
Often the injury is a result of the type of exercise we’re doing. For example, you could’ve injured your knee while jogging or running. This means you need to switch to a less strenuous exercise such as swimming. Similarly, if you go cycling a lot, you might want to start using an elliptical machine instead. This will help avoid putting repetitive stress on your knee joint and will help you heal while keeping up with your daily exercise routine.
STEP 3 – Take Protective Measures:
Whichever type of cross-training you go for, it’s crucial to maintain a safe intensity while working out. A simple way to measure the intensity of the workout is to conduct a “talk test”. If you’re able to converse during the workout, the intensity is probably under moderate to low. This way you’ll avoid placing added strain on your knee while building strength for your injured muscles.
Also, make sure you wear the necessary protective equipment that supports your knee. A custom knee brace can safeguard the injury while providing the support necessary during the workout. The brace should fit around your knee properly. A lose or an extra tight brace could actually injure you more.
Sports & Exercise Medicine Institute is a sports medicine clinic in the greater Toronto area. We offer a myriad of services including shockwave therapy, orthopaedic care for sports, and custom-made medical braces. Get in touch with our team of physicians today by calling us at 1-844-223-7364.