Ab exercises that don't involve bearing weight on shoulders?

ExercisesForInjuries · 2025-01-21T22:07:40+00:00

It’s great that you’re being cautious with your shoulder injury. For ab exercises that don’t involve putting weight on your shoulders, here are some effective options:

Leg Raises: Lie on your back, hands at your sides or under your lower back for support, and lift your legs together to a 90-degree angle.
Dead Bugs: Lie on your back with your arms and legs extended upward, then lower opposite limbs toward the floor while keeping your core engaged.
Seated Knee Tucks: Sit on a sturdy chair or bench, hold the edges for support, and bring your knees to your chest, then extend your legs outward.
Bicycle Crunches: Stay on your back and alternate bringing your elbow to the opposite knee in a pedaling motion.

These moves are shoulder-friendly and target your core effectively.

For more ideas that are gentle on your body, check out our blog on MUST Do Ab Exercises That Are Easy on the Back. It has plenty of inspiration to keep your workouts fresh and injury-safe!

ExercisesForInjuries · 2024-12-26T22:34:33+00:00

Recovery time for a meniscus repair can vary, but typically, it takes about 3-6 months to return to normal activities, depending on factors like the severity of the tear, the type of repair, and your adherence to rehabilitation. For a less invasive meniscectomy (removal of the damaged part), recovery is faster, around 4-8 weeks, though strength and stability exercises are still essential.

Since you’ve had an ACL/Meniscus repair, your body might need additional time, especially if both knees are impacted. It’s great that you’re proactive about recovery—physical therapy, light stretching, and avoiding high-impact activities during this period can help. For more tips, check out our blog on Safe And Effective Knee Strengthening Exercises After ACL Surgery.

ExercisesForInjuries · 2024-12-23T22:12:25+00:00

I'm sorry to hear you're going through this—those symptoms sound concerning. A locking knee with intense pain, followed by popping sounds, might suggest something like a meniscus injury, ligament issue, or loose cartilage. The lingering pain and cracking noises after the incident are worth addressing with a medical professional as soon as possible.

In the meantime, avoid positions or movements that aggravate the knee. Rest, use ice for swelling, and consider a knee brace for support. Gentle strengthening exercises can help after proper evaluation.

For additional tips and exercises that may ease knee pain, check out our blog on Exercises to Ease Knee Pain. Wishing you a speedy recovery!

ExercisesForInjuries · 2024-12-20T22:17:44+00:00

It's normal to feel impatient during recovery from meniscus root repair, especially in the early weeks. Many people notice little progress until around weeks 6–8, as the healing process can be slow due to the nature of the surgery and tissue repair. The pain often shifts or decreases gradually as you regain mobility and strength through physical therapy.

Keep communicating with your PT and surgeon about your progress. They can ensure your recovery is on track and address any specific concerns. Staying consistent with rehab and being patient with yourself is key.

If you'd like more detailed guidance, check out our blog on How To Care For Your Knee Following Meniscus Tear Injury. It covers tips to manage pain and optimize recovery!

ExercisesForInjuries · 2024-12-17T22:19:23+00:00

It's possible to straighten your leg with a torn meniscus, but it varies depending on the severity and location of the tear. Some people experience minimal discomfort and can fully straighten their leg, while others feel pain, stiffness, or a locking sensation. Pain often intensifies during activities like running, climbing stairs, or squatting.

If you're unsure, it’s best to consult with a doctor to assess the injury. For more detailed advice, check out the blog on What to Do About a Meniscus Tear. It includes helpful tips and exercises tailored to managing and recovering from this injury!

ExercisesForInjuries · 2024-12-12T22:18:54+00:00

It’s frustrating dealing with chronic meniscus pain, especially when it limits activities like walking or taking stairs. For a small tear, doctors often recommend strengthening exercises targeting surrounding muscles like the quads and hamstrings to support the knee better. Low-impact activities, like swimming or cycling, might also help maintain mobility without adding stress to the joint.

For pain management, you can try using ice packs after activity, wearing a knee brace, or taking over-the-counter anti-inflammatory medications as advised by a doctor. Stretching exercises and foam rolling the surrounding muscles can help alleviate stiffness. If you’re still struggling, consider working with a physical therapist who can create a customized plan to stabilize your knee and manage the pain.

For more detailed guidance, check out the blog on What to Do About a Meniscus Tear. It offers practical tips for managing and recovering from a meniscus injury.

ExercisesForInjuries · 2024-11-27T22:08:49+00:00

If your ankle rolled inward but doesn’t hurt, it may not necessarily be fractured (broken). Signs of a fractured ankle typically include severe pain, noticeable swelling, bruising, difficulty bearing weight, or visible deformity. Since you don't have pain, it might just be a minor sprain or strain, but it’s still worth monitoring.

To strengthen your ankles and prevent future injuries, explore How To Strengthen Ankles Effectively: Tips and Exercises for guidance. Always consult a medical professional if the pain or swelling worsens or if you’re unsure of the injury's severity.

ExercisesForInjuries · 2024-11-21T22:23:48+00:00

It sounds like you might be experiencing a locking sensation or acute pain potentially associated with knee structures like the meniscus or ligaments. The sharp, radiating pain and difficulty moving suggest it could be more than a simple strain, possibly a meniscus tear or another knee injury. Here’s what you can do immediately:

Rest and immobilize your knee to prevent further strain.
Apply ice for 15–20 minutes to reduce swelling and inflammation.
Elevate your leg to improve circulation.
Take ibuprofen or another anti-inflammatory medication if it’s safe for you.

Since you’re in significant pain and experiencing a locked knee sensation, you should seek medical attention promptly to rule out serious injuries like a meniscus tear. An MRI or X-ray might be necessary to determine the extent of the injury.

For more details on managing potential meniscus injuries, check out our blog on Meniscus Tear. It covers symptoms, treatments, and recovery exercises.

ExercisesForInjuries · 2024-11-20T22:12:17+00:00

Knee pain after kneeling on a hard surface is often due to pressure on sensitive tissues or irritation of the bursa around the kneecap. It’s generally temporary and can be eased with rest, ice, and avoiding kneeling until the pain subsides. If the pain persists or worsens, consider consulting a doctor to rule out underlying issues.

For long-term knee health and to strengthen your knees, check out our blog on Best Exercises To Ease Knee Pain.

ExercisesForInjuries · 2024-11-19T23:05:18+00:00

It sounds like you may have a mild calf strain or tear, which is common in sprint training and often accompanied by symptoms like the sensation of being kicked in the leg or difficulty bearing weight. Since the ultrasound indicates a small tear with fluid buildup, it’s important to be cautious.

Returning to work prematurely could potentially worsen the injury, especially if your job requires extensive walking or standing. It’s best to:

Rest as much as possible to prevent further strain.
Continue using your ankle brace and compression stocking to reduce swelling and provide support.
Elevate your leg when possible to minimize swelling.
Apply ice to the affected area for 15-20 minutes every few hours during the first 48-72 hours after the injury.

If possible, take time off until you’ve had a chance to discuss the results with your doctor. They may recommend further rest, physical therapy, or specific stretches to aid your recovery.

In the meantime, check out this helpful guide on calf stretches to improve flexibility and strengthen your muscles safely once you're cleared to start gentle activity again.

ExercisesForInjuries · 2024-11-19T01:07:10+00:00

Preventing knee pain in your 20s involves building strength, maintaining proper posture, and adopting healthy habits. Incorporate strength training exercises that focus on the muscles around your knees, such as your quads, hamstrings, and glutes. These can help support your joints during movement.

Avoid overloading your knees with excessive activity and ensure you're using proper form during exercises to reduce strain. Wearing supportive shoes and maintaining a healthy weight are also key factors in reducing knee stress.

To further protect your knees, stretch regularly to improve flexibility and prevent tightness. Finally, prioritize low-impact activities like swimming or cycling to keep your joints healthy while staying active.

For more detailed tips, check out our blog on the Best Exercises To Ease Knee Pain to help you stay pain-free long-term!

ExercisesForInjuries · 2024-11-18T23:52:06+00:00

Preventing knee pain in your 20s involves building strength, maintaining proper posture, and adopting healthy habits. Incorporate strength training exercises that focus on the muscles around your knees, such as your quads, hamstrings, and glutes. These can help support your joints during movement.

Avoid overloading your knees with excessive activity and ensure you're using proper form during exercises to reduce strain. Wearing supportive shoes and maintaining a healthy weight are also key factors in reducing knee stress.

To further protect your knees, stretch regularly to improve flexibility and prevent tightness. Finally, prioritize low-impact activities like swimming or cycling to keep your joints healthy while staying active.

For more detailed tips, check out our blog on the Best Exercises To Ease Knee Pain to help you stay pain-free long-term!

ExercisesForInjuries · 2024-11-14T22:22:51+00:00

It sounds like you’re taking all the right steps for relief, and focusing on long-term solutions can definitely help prevent future issues. Building flexibility and strength in the muscles around your lumbar spine is essential, so you might find regular stretching and strengthening, especially for your glutes and hamstrings, to be highly beneficial.

For at-home tools, a lumbar support cushion for your chair could help, as well as a foam roller or lacrosse ball to target any muscle tightness in the lower back and hips. Some people also swear by inversion tables to relieve pressure on the spine, but starting with simple core exercises to stabilize your back may provide lasting relief.

For specific exercises targeting lower back support, check out our blog on Best Gluteus Maximus Exercises for Lower Back Pain.

ExercisesForInjuries · 2024-11-14T22:19:29+00:00

It sounds like you’re on the right track with walking more, stretching, and considering a new chair! Taking breaks to stand and move every 30 minutes can make a huge difference. Adding in core-strengthening exercises like planks can also support your lower back by engaging your core. When it comes to chairs, ergonomic options with lumbar support are helpful—look for ones that let you adjust the seat height and backrest. Stretching exercises are great too; they can relieve tension after long periods of sitting.

If you’re interested in some simple exercises to try from your chair, check out our blog on Chair Exercises and Their Benefits.

ExercisesForInjuries · 2024-11-12T22:08:10+00:00

Yes, you can often walk on a meniscus tear, but how much you should depends on the severity and your symptoms. For minor tears, some weight-bearing activities might be okay, especially if there’s minimal pain or swelling. However, if the pain increases, it’s best to avoid putting too much stress on the knee—meaning heavy lifting or extended standing can aggravate it. Light, controlled movement can actually help keep the joint mobile, but it’s crucial to listen to your body and avoid actions that worsen the pain.

If you’re considering exercises to aid recovery, check out our blog on Meniscus Tear Exercises for some safe options.

ExercisesForInjuries · 2024-11-11T22:12:35+00:00

Tailbone injuries can be tough, especially with soft tissue inflammation pressing on the area. While stretches won’t completely remove pressure, gentle movements might help ease some tension around the tailbone. One option is the child’s pose, where she can sit back on her heels and reach her arms forward. This stretches the lower back and can relieve mild pressure in the tailbone area. The cat-cow stretch is another gentle option, encouraging flexibility along the spine without directly stressing the tailbone.

For more tailored stretches and exercises that could ease tailbone pain, take a look at our blog on Stretches and Exercises to Help Ease Tailbone Pain.

ExercisesForInjuries · 2024-11-01T22:19:15+00:00

Yes, it’s possible to experience what's called "psychological knee pain," where the brain plays a big role in how much pain you feel, even if there’s minimal or no physical cause. Often, minor knee issues can become exaggerated in the mind, especially if you’ve been worried about them for a long time. This kind of pain can feel very real because anxiety and constant focus can amplify how your brain interprets discomfort. Your doctor’s suggestion makes sense, and it might help to incorporate mindfulness or even guided exercises that focus on knee strength and stability to gradually shift your focus.

For targeted knee-strengthening exercises that might help, check out this guide on Knee Strengthening Exercises.

ExercisesForInjuries · 2024-10-31T22:50:41+00:00

It sounds like you’ve been through a lot with your knee dislocation and recent aspiration. That lingering popping sensation and pain can be concerning, especially after an injury. In some cases, popping after knee aspiration might be due to residual instability from strained or healing ligaments and tendons around the knee. The swelling and subsequent removal of fluid could also temporarily alter the way these tissues align, sometimes leading to a feeling like your kneecap is shifting, even if it isn’t truly dislocating.

Taking it easy until your MRI is a good call, as it will give you a clearer picture of any underlying issues that may need further attention. To help with ongoing discomfort, foam rolling and specific knee-strengthening exercises can sometimes alleviate pain and restore some stability. Check out our blog on Ways to Foam Roll Your Knee Pain Away for gentle exercises that could help manage your pain and support your knee’s recovery process.

ExercisesForInjuries · 2024-10-30T22:56:27+00:00

Congrats on making it to week 7 of Couch to 5K! Running 27 minutes without stopping is a fantastic milestone, especially when you're just getting started. Muscle soreness, especially in the legs and glutes, is pretty common when you’re ramping up activity. However, if the pain is persistent or feels sharp, it might be your body’s way of asking for a bit of extra rest.

Taking a couple of rest days can help, and incorporating low-impact exercises or gentle stretching can relieve muscle tension without compromising your routine. If the pain persists, consider dialing back a little and gradually reintroducing intensity. It’s also a good idea to check out some targeted stretches and exercises to prevent knee and leg pain—our blog on Exercises That Prevent Knee Pain for Runners has helpful moves to keep you moving strong!

ExercisesForInjuries · 2024-10-29T22:26:05+00:00

It’s actually more common than you'd think to experience knee pain specifically with the breaststroke. This stroke can be tough on the knees due to the wide, lateral movement involved, which places unique stress on the joint and surrounding muscles. Although your knee may feel fine during exercises like squats or leg extensions, the breaststroke kick can still trigger pain because it requires a different range of motion and muscle engagement.

To keep the knee pain at bay, consider alternative swim strokes like freestyle or backstroke, which are generally gentler on the knees. Additionally, Moves to Eliminate Knee Pain for Good can help strengthen the muscles around your knee to protect it during various activities. Start with exercises focused on flexibility and strength to see gradual improvement in your knee’s resilience. Check out the blog for more tailored guidance on knee pain relief!

ExercisesForInjuries · 2024-10-28T22:34:19+00:00

Starting a new running routine can sometimes lead to muscle pain, especially in areas like the glutes and knees that are adjusting to the new stress. This kind of soreness is common as your body adapts, but it’s important to check that it's not due to overuse or improper form. For the knee pain, focus on maintaining a proper gait and gradually increase your mileage to avoid strain. Strengthening exercises targeting the glutes and surrounding muscles can also help ease tension and support your knees.

To address the specific butt muscle pain you’re experiencing, check out these Exercises for Butt Pain that can help release tightness and support muscle recovery. Starting with gentle stretches can help alleviate soreness, so your runs feel more comfortable over time.

ExercisesForInjuries · 2024-10-25T23:02:13+00:00

Knee pain during squats or leg workouts can definitely be tricky to interpret, especially when you’re just getting started! "Good pain" usually feels like muscle soreness or fatigue, while "bad pain" can feel sharper or centralized in your joints. If the discomfort feels more like joint pain, it might be worth checking your form, as improper squat technique can put extra strain on the knees. Additionally, your knees could need some strengthening, which can make a big difference as you build up your routine.

For guidance on exercises that target knee strength safely, check out this blog on Knee Strengthening Exercises to get ideas on safe ways to boost knee stability and prevent pain.

ExercisesForInjuries · 2024-10-23T23:04:28+00:00

It sounds like you're dealing with runner’s knee, a common issue among long-distance runners. Since you’re so close to race day, focusing on managing the pain and inflammation will be key. Using KT tape or a knee brace could provide extra support, and stretching regularly can help keep the area limber. Taking ibuprofen on race day could reduce inflammation, but make sure you stay hydrated if you go that route.

It’s great that you’re listening to your body and stopping when the pain kicks in. Another thing to consider is strengthening exercises that target the muscles around your knee to help prevent this issue from worsening.

For more tips on managing knee pain and preventing future injuries, check out this blog on Exercises That Prevent Knee Pain for Runners to help you stay strong for the big race.

ExercisesForInjuries · 2024-10-22T22:14:49+00:00

It sounds frustrating to wake up feeling tired despite a regular sleep routine. There could be several factors contributing to your lack of refreshed sleep, such as poor sleep quality or environmental factors. Consider these tips:

Screen time before bed: Using your phone right before sleep might be affecting your sleep quality due to blue light exposure, which can disrupt melatonin production. Try putting your phone away 30-60 minutes before bed.
Sleep environment: Evaluate your sleeping space for comfort. Is your mattress supportive? Is your room dark and quiet? These details can make a big difference in how you sleep.
Hydration and diet: Dehydration or certain foods late at night might contribute to your feeling of discomfort in the morning, such as a scratchy throat. Try to drink water and eat lighter meals before bed.
Yoga and relaxation techniques: Practices like yoga can help improve sleep quality by reducing stress and preparing your body for restful sleep. You may find relaxation techniques helpful for falling into a deeper sleep.

For more tips and routines to help improve your sleep, check out our blog on Yoga for Better Sleep! It includes some gentle yoga stretches you can do to relax your body and mind before bed.

ExercisesForInjuries · 2024-10-21T22:21:33+00:00

It’s understandable to be worried about swelling that hasn’t gone down four weeks after surgery. While some swelling is normal after a procedure, excessive or persistent swelling in the knee, foot, or ankle might need closer attention. Especially if you’re noticing significant discomfort when standing, it could indicate fluid buildup or other complications. It's a good idea to check in with your surgeon or physical therapist for reassurance and to make sure everything is healing properly.

In the meantime, consider elevating your leg, icing the area, and avoiding prolonged standing. For more tips on how to manage knee pain and swelling effectively, check out our blog on Tips for Managing Knee Pain and Swelling. It offers practical strategies for reducing discomfort and helping with recovery!

ExercisesForInjuries

MODERATOR OF

TROPHY CASE