Ask an Expert: How Can I Work Out With a Knee Injury?

One of my favorite sayings is, “if you point at a spot on a map there is more than one road to get there.” That same thought process is applicable to your body. Sometimes, a detour is thrown your way and it’s up to you to follow another path!

Today’s detour comes to us from the Anytime Health Q&A, where HaydenMartini asked, What’s a good workout for a sore knee?

Whether dealing with an old nagging injury or battling one that arose recently, this tried-and-true workout is designed to keep you in shape even when your knee is ailing. Keep in mind that if you’re nursing an injury, you should consult a physician before attempting this workout.

Keep On Keepin’ On Workout

Allow your knees some well-deserved rest with this arm circuit workout.

Complete the following circuit 3 times with minimal rest between each exercise. You’ll be doing 12 reps per exercise, so be sure to choose weights that will be difficult by the time you hit that 12th rep.

  1. Seated Dumbbell Shoulder Press (can be done on machine pull down bench to segway right into the next…)
  2. Machine Pulldowns
  3. Dumbbell “Skull Crushers”
  4. Bench Dumbbell Chest Press
  5. Weighted Crunches on bench- Feet flat on ground, dumbbells extended towards ceiling. Do 15-20 reps on this one
  6. Cable Rows
  7. Seated Alternating Dumbbell Curls
  8. Seated Dumbbell Lateral Raises

If your knee injury is manageable and pain only strikes with certain movements, then do any of the above exercises that say “seated” while standing instead. That will get a bit more hip activation and overall total body work while being careful not to aggravate the injury.

Remember, you get the results most people don’t get by doing the work most people don’t do!

Photo credit: CherryPoint

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Josh is a massive weight loser. A journey that started when he was very young and battling depression, eating disorders, and bullies. His life’s mission is to always have an arm outstretched to those who are looking for a helping hand. He leads with the most important tools he has: heart and soul.