January 16, 2014 | Posted in:Injury Prevention

As cold weather approaches (it’s not happened yet but it’s coming), joint injuries become more frequent. The lower temperatures decrease elasticity of tendons and ligaments, resulting in an increased susceptibility to injury. My reason for writing this article which is a follow up and has been partly covered by my previous post Ironman Winter Training is the number of people who have been hobbling around the office lately and complained about “not being able to exercise” due to one or a number of shoulder, knee, back, or ankle injuries.

While you want to follow your doctor or physio’s recommendation for reducing movement around your injury, there’s no reason that you can’t continue training when injured. It’s just going to take a modification of your training program – the key being to keep stress off the affected area. Try the following workout programs with these 4 common injuries:

1. Ankle & Foot Injuries

  • Perform the following workout 3 times per week, allowing 48 hours rest in-between.
  • Complete 15 repetitions for each exercise.
  • Complete the two exercises back to back with minimal rest, then move on and complete 60 seconds of the cardio.
  • Complete each circuit (exercise 1 + exercise 2 + cardio) 3-4 times then move on to the next triple set.
    • Machine Leg Extensions, Machine Leg Curls, Stationary Bike
    • Incline Dumbbell Chest Press, Lat Pulldowns, Rowing Machine or Elliptical Machine
    • Stability Ball Push-ups, Single Arm Dumbbell Rows, Stationary Bike
    • Weighted Crunches, Hanging Leg Raises, Rowing Machine or Elliptical Machine
  •  Perform 30-60 minutes non-weight bearing cardio, like swimming or cycling, on the non-weight lifting days.


2. Knee Injuries

  • Complete 10 repetitions of the following series of exercises as a circuit 3-4 times.
  • Move from one exercise to the next with minimal rest. Do Circuit 1 and Circuit 2 on alternating days:
    • Circuit 1
      • Seated Overhead Shoulder Press
      • Pull-up or Assisted Pull-up
      • Lying Dumbbell Chest Press
      • Seated Row
      • Incline Bumbbell Chest Press
      • Lat Pulldown
    • Circuit 2
      • Seated Med Ball Torso Twist
      • Med Ball Crunch
      • Side Plank Raises
      • Med Ball Push-Ups
      • 5 Second Front Plank Hold
      • Corkscrew Rotations in Push-Up Position


3. Shoulder Injuries

  • Complete the five rounds of the following mini-circuits every day for three days. Do Mini-Circuit 1 on Day 1, Mini-Circuit 2 on Day 2 and Mini-Circuit 3 on Day 3. Then take a days rest, and repeat.
    • Mini-Circuit 1:
      • 2 minute bicycle at 100%
      • 20 Barbell Squats
      • 20 Dumbbell Romanian Deadlifts
    • Mini-Circuit 2:
      • 2 minute elliptical at 100%
      • 20 Incline Crunches
      • 20 Low Back Extensions
    • Mini-Circuit 3:
      • 2 minute treadmill at 100%
      • 20 Lunge Jumps
      • 20 Horizontal Jumps


4. Low Back Injuries

  • Complete the following circuit 3 times during the week performing 30 seconds for each exercise, and then resting 15 seconds before moving on. Complete the entire circuit 4-6 times.
    • Machine Chest Press
    • Lat Pulldowns
    • Machine Shoulder Press
    • Seated Rows
    • Stability Ball Squats
    • Machine Leg Extensions
    • Machine Leg Curls
  •  Complete 30-60 minutes of non-weight bearing cardio on the non-weightlifting days.


On the topic of lower back injuries, I have recent read a short ebook entitled “Run With No Pain” that gives advice on how to reduce and treat lower back pain in runners, cyclists, and swimmers. The ebook is very short but it has links to videos of the exercises and the demonstration and exercises are well worth looking at if you think that you have a posterior or anterior tilt of your pelvis. The exercises are well put together and work each side in a different way.

Hope you are progressing in the way you have planned

All the best

I am doing the IMUK 2014 for the charity Scope. An donations would be much appreciated.

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