Good news! You don’t have to stop training just because of some pesky lower body aches & pains.

Image courtesy of WhiteSession on Pixabay

Exercising with knee pain or ankle woes can be tough. If you’re frustrated from lower body pains, the good news is there are plenty of exercise options still available.

It’s happened to most of us at some stage. A rolled ankle or a creaky knee – maybe even more serious, such as ligament or cartilage damage. It’s hard to get around and your usually sunny demeanor may be getting seriously tested.

It does mean you probably have to curtail any jogging or active exercise for a spell. However, there’s no reason why you shouldn’t be doing some alternative exercises. This is crucial for maintaining lower body strength as well as inner head sanity.

Because to suddenly stop exercising, well…sucks.

Here are some excellent options, both in and out of the gym.

IN THE GYM

• Leg Press

The leg press is a great knee strengthening exercise Image courtesy of Scott Webb on Unsplash

The Leg Press is a great option for your lower body because of the zero impact of the exercise. Whether you have a bad knee or ankle, neither will be subjected to much stress on the leg press machine.

It’s one of the best muscle builders for your quads, glutes and hamstrings. Every gym should have at least one.

Best of all, you don’t have to do full reps. You can do half reps, or as much as you think is safe, until your leg gets back to full strength. Being able to control the load is crucial when exercising with knee pain and sore ankles.

So, that’s a big tick for the leg press.

• Half Squat

The best lower body exercise anyone can do – even with knee or ankle pain. You don’t have to do full squats, which can test the stability of your joints.

Half squats are the way to go here, just like the leg press. Go down roughly halfway, with lighter weights. If you’re really lucky and your gym has a Smith Machine, even better and even easier.
Mind you, there’s no need to even go to a gym. In the early stages, body squats in your living room are more than enough to start building up the strength. In your underwear with your music. Perfect.

• Elliptical machine

The elliptical machine is an excellent low impact option Image courtesy of janeb13 on Pixabay

You might’ve previously turned your nose up at the machines, thinking “I’m a free weights beast”, but they offer some top-notch alternatives to high-impact aerobic activity.

The elliptical is particularly good because of its low impact – basically zero. Your knees and ankles will love you for it. It also brings the upper body into play, giving you a full body workout. This makes the elliptical unique because you can hit your glutes, quads, arms, chest and back at the same time. Sold!

For those of you who love a good hill climb or stairs workout, this is for you.

• Stationary Bike

Not unlike the elliptical because of the low impact. The stationary bike is focused mainly on the lower body – really targeting your glutes, thighs and hamstrings. You can also vary the intensity to suit your needs. A great way to use this is breaking the workout into hard and low intensity chunks. For example, pedal hard for 1 minute, then ease up for 2 minutes, then repeat. Over to you!

OUT OF THE GYM

• Swimming

Swimming is an excellent low-impact exercise Image courtesy of 12019 on Pixabay

For some, swimming is the last thing they want to do. But the cardio benefits are ridiculously good and you might surprise yourself. If you’re not used to doing laps, no worries. Just do some breast stroke for as long as you can, then rest.

Another great strengthener for the lower body is to do walking laps. No impact and the resistance will build strength quickly.

Invest in some waterproof ear buds and you won’t want to come out.

• Short walks

It may seem counter-productive to be hitting the streets if you’ve got knee or ankle pain, but it can be done. Admittedly, this is less of an option if you have ankle troubles, but walking can actually help knees recover.

The walking motion increases blood flow to the joint tissues, which reduces inflammation and swelling. Going for even a short walk at a measured pace will maintain stability and flexibility in the knee. This will keep your joints strong and aid in the recovery process.

If you’ve never been one for walks, this is a great chance. Walking for at least 20 minutes a day is not only good cardio but it has mental benefits too. Being out and about, taking in the surroundings can clear the head, help thought processes and improve general well-being.

OVER TO YOU!

Lower body injuries are annoying and can really test your patience, plus the patience of those around you, possibly.

There’s no need to lie down and feel sorry for yourself though. You’re a winner and one tough hombre. You thrive in these situations. People look up to you.

Trying one or some of these options will not only help speed up your recovery process but may also introduce some new exercises to you.

You’re an inspiration, now go get ‘em!