In-Home Training for Sore Knees.
In-Home Training for Sore Knees.
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Working out at home with a sore knee or two? Read further.
We begin with bridges and/ or deadlifts to warm up the glutes. This will activate the correct muscles and allow us to work some leg muscles with less stress to the knee.
Quite often we find that when a knee is sore, bending and extending it hurts the most. Hip Bridges keep the knees at a consistent angle throughout the set, and usually are very friendly to the joints.
Deadlifts keep the knees long and allow us to work hamstrings, calves, and hip muscles all without bothering the joint.
As always, listen to your body and choose weights that feel challenging, though remain in proper posture throughout.
Perform the "A" exercises back to back, until four sets are completed, then continue to B, C, and D.
The weights lifted should make the final repetition seem near-impossible, whether that is eight reps or twelve.
Write down your repetitions, weights, and rest periods for future reference; you'll need them!
Week 1: Find appropriate weights to challenge yourself, and achieve perfect form.
Week 2: Add 2-5 repetitions per set.
Week 3: Repeat the previous week and clean up your form.
Week 4: Add weight and attempt to maintain your repetitions per set... with a heavier load.
(For the body weight exercises listed, simply add another 2-5 repetitions per set.)
Week 5: Repeat the previous week and clean up your form.
Week 6 and beyond: Repeat the program, get back to sets of 8 repetitions, but now with a heavier starting weight.
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