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This article is universal and suitable for both men and women. Quite often people are asked to select exercises for the hips and buttocks for those who have back or knee pain. I'm already tired of posting links to individual exercises. Therefore, here is a ready-made selection for you. Enjoy it for your health.
But I must warn you that this is not a panacea, since pain in the back or knee can be different and be felt differently with different exercises. By the way, by back pain I mean pain in the thoracic, lumbar or sacral spine (if anyone doesn’t understand).
Is it allowed to exercise with bad knees?
An injury or disease of the knee joint is not a reason to give up sports. Therefore, a person can continue to do exercises to pump up the buttocks without putting stress on the sore spot. Only the complex will have to be adjusted. It includes activities that will allow you not to put stress on the joint. As a result, while a person pumps up the gluteal muscles, the knee has the opportunity to recover from injury or illness.
For the most painful joint, it is recommended to perform separate exercises from a complex of physical therapy. The list of classes is selected by a specialist.
When performing elements of gymnastics, it is important to monitor your breathing: under no circumstances should you hold it during the training process. Otherwise, blood pressure increases, which puts a lot of strain on the heart and blood vessels.
Gluteal bridge
When wondering how to pump up your butt if your knees hurt, it is logical to assume that it will not be possible to completely avoid the load on this part of the body. The gluteal bridge takes pride of place in bronze in terms of effectiveness after squats and lunges. However, here the load on the joints is minimized.
Technique:
To perform the exercise, lie on your back. Place your arms along your body, bend your legs at the knees and place your feet at a distance of approximately 15-20 cm from the buttocks. Raise your pelvis as high as possible. Feel the gluteal muscles contract and then return to the starting position. The exercise can be performed rhythmically, performing 20-25 lifts. But for greater efficiency, it is better to linger for a few seconds on the rise.
Complex techniques involve the use of weights in the form of a barbell plate, which is placed on the pelvic area, or support on one leg. In the second case, one foot must be placed on the adjacent knee. This implementation may have contraindications. Therefore, it is necessary to start with a simple technique, observing the behavior of the body and possible painful sensations.
Set of exercises
There are a huge number of exercises for pumping the buttocks. But many of them involve the knees. Therefore, people suffering from knee joint diseases are not able to use them. There are a number of activities for them that will help reduce or completely eliminate the load on the knees.
Cardio
An elliptical exercise is great for warming up without putting stress on the affected area. When performing the exercise, the entire load is shifted from the knees to the buttocks. You need to pull your butt back, tilt your torso slightly forward, and when moving, press not on your toes, but on your heels.
Rotations
To perform the exercise, place a fitball or other large object in front of you and try to go around it with your legs one at a time. This will help reduce stress on the patella while maintaining quadriceps tone. A support is used for stability.
Rainbow
This element has two implementation options: standing and lying down.
Technique:
In the first case, place your feet together and place your hands behind your head. Pull the toe of your right foot towards you and move your leg to the side. Make 25 circular movements and return to the starting point. Repeat the same with your left leg. Rotation can be done clockwise or counterclockwise. However, instructors recommend bringing your leg forward from your back. This puts more stress on the target muscles.
If it is impossible to perform exercises for the buttocks with bad knees while standing, you can move to the horizontal plane. Lie on your left side, focus on one hand, and place the other in front of you for greater stability. Pull your right sock towards you and lift your leg 20-30 cm. Make the same circular movements as in the previous version.
Modified exercises for a person with bad knees
There are 5 exercises that allow people with knee pain to continue exercising without putting stress on the affected joint. This allows the damaged area of the leg to recover.
Hand strikes in a semi-squat state
Squat down a little and punch diagonally. If you feel a load on your knee, you are allowed to rise a little higher than a standard half-squat. To complicate the exercise, take some weights in your hands.
Rise
Stand on the side of the step, place one limb on it and carefully lift up until the leg is fully straightened. Carefully return to the starting position. To make the exercise more difficult, you are allowed to hold a weight in your hands.
If only your knee hurts, then you can do the following:
- WITHOUT EXERCISES
- Bent-overs with a barbell on the shoulders Buttocks, hamstrings
- Deadlift with dumbbells Buttocks, hamstrings
- Deadlift on straight legs Buttocks, hamstrings
29,265
43,260
90,261
Let me remind you that this block of exercise goes in addition to block No. 1, but not to block No. 2. And here there may also be exceptions. This means your knee may still hurt. But in most cases it doesn’t hurt.
Prohibited exercises
For knees that are damaged due to injury or affected by any pathology, exercises involving deep lunges, strong leg bends, back bends, or those used to stretch the quadriceps are not allowed.
The most common exercise for the buttocks is squats. But if the knee joint is affected, they cannot be performed fully so that the angle is right. Otherwise, the knee is subjected to additional stress, creating a risk of developing a problem with the patella. It is allowed to do half squats so that the angle is 45 degrees.
Thus, if your knees hurt, you don’t give up sports. Physical activity is useful, but the set of exercises is designed taking into account dysfunction of the knee joint.
Useful tips
To make your training as comfortable as possible, you need to pay attention to three aspects: well-being, clothing and space.
- The first includes normal blood pressure, absence of viral diseases and fatigue due to lack of sleep or a hard day at work.
- As for clothing, it should not restrict movement. If training takes place in the gym, then it is advisable to use sneakers as shoes. They provide stability.
- The space must also be free. Use a mat to perform exercises on the floor. If training takes place at home, ventilate the training room well.
It is very important to remember to breathe while exercising. This will prevent the rapid increase in fatigue and will also increase the effectiveness of the exercises. Breathing should be rhythmic. Inhalation occurs when the muscles relax, and exhalation occurs when the muscles tense.
Professionals call the optimal number of repetitions of exercises - 25 times. However, if such a number causes difficulty, then you can start with 15, gradually raising the bar.
The workout should begin on an empty stomach. Exercising after meals can cause disruption in the digestive system and discomfort in the form of nausea. Before starting training, it is recommended to consult with your doctor for contraindications.
Spring
Answering the question of how to pump up your butt if your knees hurt, experts came up with another simple combination of movements. It is performed from a lying position.
Technique:
Lie on your stomach and extend your arms forward. At the same time, raise your arms and legs above the floor, tensing your lumbar and gluteal muscles. Return to original. Do 25 of these repetitions. The performance must be rhythmic.
This exercise is considered universal, since it uses not only the buttocks but also the muscles of the back and legs. It also has a healing effect, normalizing the digestive system.
How to pump up your legs and buttocks if your knees hurt?
Studying the statistics of injuries to the musculoskeletal system, we can come to the conclusion that the most common are injuries to the knee joint (accounting for more than 50% of all injuries).
Despite the high degree of protection and large size of the joint, it is extremely vulnerable to damaging factors.
Injuries are one of the main reasons for premature cessation of sports, especially among novice athletes.
Attention!
After suffering a knee joint injury, amateur athletes are interested in the question: “Is it possible to pump up your legs if your knees hurt?”
In this article we will try to answer this question as objectively as possible.
What causes knee pain?
Knee joint injuries can be caused by:
- improper organization of the training process;
- unsatisfactory condition of sports equipment, as well as athletes’ equipment;
- violation of sports discipline during classes;
- unfavorable sanitary and weather conditions during classes.
However, the leading cause of knee injuries remains the lack of pre-workout musculoskeletal warm-up.
How to pump your legs if your knees hurt?
Only a qualified specialist – a sports doctor – can answer this question.
Before his consultation, any exercises on the lower limbs are absolutely contraindicated. Additional physical activity can only worsen your condition and prognosis for recovery.
We provide the addresses of the best sports clinics at the bottom of the page.
For 11 years we have been holding sports tournaments and competitions throughout the country, as well as in neighboring countries.
We know the correct training methods and correct rehabilitation programs for all types of musculoskeletal injuries.
We are confident that admission to sports requires a thorough medical examination and consultation with a sports doctor.
Make an appointment
After making an appointment, the doctor will determine the exact cause of pain in the knee joints and create a recovery program.
The best sports clinics and doctors!
1. Dr. Chechil’s manual therapy clinic
Chechil Sergey Vyacheslavovich - Chief physician of the clinic.
Main focus: musculoskeletal system
He has 24 years of medical experience: managing the medical service of a nuclear submarine, managing the special training department of the Paratunka military sanatorium in Kamchatka.
Kovtun Yuri Vadimovich - neurologist, chiropractor, specialist in the selection and installation of orthopedic individual insoles. Certified Kinesto Taping Specialist.
Clinic website - www.chechil.com
2. Moscow Scientific and Practical Center for Sports Medicine, Moscow
Muzykantov Mikhail Konstantinovich - Traumatologist-orthopedist of the traumatology department.
Clinic website - mnpcsm.ru
3. Family Clinic
Davis Andrey Evgenievich - Orthopedic traumatologist. Doctor of the highest category.
Clinic website - Semeynaya.ru
– for healthy amateur and corporate sports without injuries!
Get quick access to contact information for medical clinics by adding our article to your browser bookmarks
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