Keep One Foot on the Floor and Other Ways to Do Low-Impact Exercises
If you have trouble doing aerobics or bodyweight training, you can change many of your most intense movements. This strategy can really help if you are treating an injury or if you are simply not ready for full jump squats and burpees.
Here are some rules of thumb to remember:
- Keep one foot on the floor for brisk movements. The fitness professional says she turns tuck jumping, where you bounce high and put your legs under you, into a knee-to-chest movement using only one leg.
- Instead of jumping, stand on tiptoe. I’ve done this a lot when recovering from knee surgery and it really helps. Walk forward and push off as if you are about to jump, but do not let your toes come off the floor.
- Decrease your range of motion. For example, if you feel pain in the lower half of the squat, you can only do the upper half of the movement for now.
A change in exercise routine can help with the recovery process, but obviously it doesn’t replace seeking medical attention if that’s what your body needs. Follow the link below to learn about other modifications to help simplify heavy movements, then train with confidence.
6 Modifications to Reduce the Impact of Strength Training | Womens running