Save Your Knees With These Exercise Modifications

Word to the wise: See your doc if you’re experiencing tenderness in your knees after workouts that persists for more than a few days, even with rest, Dobrosielski advises.

But if your discomfort is only triggered by certain moves, here are Dobrosielski’s tips for modifying lunges, squats, burpees and more.

Source: 5 Workout Modifications to Go Easy on Your Knees

Be careful people!

Practice Downhill Running to Prevent Soreness (and Get Faster)

Proper downhill running technique and strong quads are important to reducing soreness as you take to the trails. Below, the experts weigh in on how to descend without getting hurt.

Source: Tips for Downhill Running

Be cautious of downhill running if you have knee (or ankle) problems though because running downhill adds a lot of impact that your muscles may not be able to absorb.

Go Barefoot at the Gym to Get More Out of These Exercises

Walk into any drug store, and you’ll find an aisle dedicated to foot problems: inserts, insoles, foam, orthotics, toe spacers, heel liners, arch relief, arthritis relief, blister protection.

They’re supposed to relieve and prevent pain so you can comfortably wear your shoes. But we wouldn’t need the majority of these remedies if it weren’t for shoes in the first place, according to Martin Rooney, P.T., C.S.C.S., chief operating officer of the Parisi Speed School and founder of Training for Warriors.

Source: Go Barefoot at the Gym to Get More Out of These Exercises

  1. If you are worried about actually being barefoot in the gym for dead lifts *and* running afoul of gym rules (pushups and lunges you can do anywhere barefoot), you can try wearing shoes like Vibram Five Finger shoes. This is anecdotal, but I have them, and they work great for that purpose.
  2. If you do a lot of dead lifts, you know it’s generally not something you do after you ran/jumped rope/played basketball and got your feet all sweaty. It’s probably the first thing you did, with your freshly put-on gym clothes. Taking your shoes off for the 15 minutes you spend on that exercise will hurt nothing, except your potentially once-clean socks.
  3. This is an article pointing out something very small for secondary benefits to commonly done exercises. It’s a nice, quick post; however, not worth getting your socks in a knot over it. It’s optional.

I’ve been to gyms where going barefoot is totally acceptable, so it’s not a no-no everywhere. Those who think foot germs are somehow worse than regular dirt and sweat germs are welcome to choose a different gym (or just keep their shoes on, themselves, and refrain from licking the floor).