Train Around
Knee Pain
The Train Around Knee Pain program is a 12-week routine designed for individuals experiencing low to mild knee pain who still wish to exercise and maintain their overall health. This program aims to increase muscle mass and reduce fat mass while effectively managing knee pain symptoms. Ideally, your symptoms will improve throughout the duration of the program.
The Overview
The Goals
The goal of this program is to build muscle and maintain fitness while training around knee pain.
The Science
Muscle mass and fitness are improved through resistance training, mobility/stability work, and therapeutic routines.
The Program
Structure: 12 weeks
Level: Beginner-Advanced
Equipment: Pair of dumbbells, ideally adjustable, foam roller.
Average Daily Time Commitment: 45 mins
The Goals
The goal of this program is to increase muscle mass and maintain fitness using a 12-week system that incorporates:
RESISTANCE TRAINING: To build muscle.
MOBILITY/STABILITY WORK: To keep the body flexible during training.
THERAPEUTIC ROUTINES: To treat problem areas of the knee.
The Science
Resistance Training
Strengthen all the muscles of the body and maintain fitness.
Mobility & Stability Work
Increase overall flexibility and range Of motion to reduce Injury Risk.
Therapeutic Routines
Help treat the typical causes of low to mild shoulder pain.
The Program
Train Around Knee Pain (12 Weeks)
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The program involves training three times a week.
Each workout is a full-body routine designed to improve hip strength and overall muscle mass and increase your hip mobility.
We've also included an optional therapeutic exercise routine to help you increase mobility and stability.
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Mon: Workout 1
Tues: Rest/Therapeutic Routine Optional
Wed: Workout 2
Thur: Rest/Therapeutic Routine Optional
Fri: Workout 3
Sat: Rest/Therapeutic Routine Optional
Sun: Rest/Therapeutic Routine Optional
Train Around Knee Pain
RESULTS
By the end of the 12 weeks you will have maintained your health and fitness, put on muscle, and helped strengthen the areas that typically lead to knee pain. Ideally, your symptoms will improve throughout the 12 weeks. If you have knee pain but do not want that to stop you from staying healthy and training, this is your program.
*Important note regarding pain
It is common to experience some initial low-level pain when starting this routine. However, as long as the pain does not persist into the next day, it is safe to continue exercising.
Remember to always consult with a physician before attempting any new exercise program, especially if you have chronic knee pain.
