This week, I have another guest post for you from none other than everyone’s favorite trainer, Erin. Enjoy!
Dealing with pain that lingers longer than we may like can be a challenge. It is natural to feel frustrated and irritated by it, but a change in perspective can make a big difference. Here are some shifts in thinking that I have found helpful as I’ve been working through chronic knee pain.
I replace “I have to …” with “I get to …”
For example, I incorporate extra ankle and hip mobility exercises into my warm-up as well as within my program during the lower body sets. Instead of viewing this as something additional I “have” to spend time doing, I reframe it as a bonus I “get” to do. I am frequently in a “go, go, go” mentality and doing these exercises and stretches allows me to slow down, relax and feel more engaged throughout the workout.
This is something we can all do to improve our workouts. Taking the time to really focus on the third or fourth exercise in a cluster, typically some direct core or mobility work, won’t just help you slow down and feel more engaged, but could prevent pain from popping up in the first place.
I focus on what I can do, not what I cannot do.
I love running, it is one of my favorite forms of exercise, but it currently causes increased knee pain even at a slower pace and with lower mileage. However, I am able to do several lower body strength exercises, including squats and deadlifts. That means now is the perfect time to train for the Bodyweight Challenge!
The Bodyweight Challenge is a bodyweight squat, bench, and deadlift, complimented by a pushup and a chinup, all done on the same day. This is one of our favorite and simplest ways to demonstrate versatility in the gym.
I am more mindful of staying in the present.
When I first started having knee pain, I scolded myself for past things I may have done wrong inadvertently, like not taking enough time to recover when I sprained my ankle years ago or doing gymnastics and cheerleading as a teenager without knowing the importance of strength training.
I also found myself worrying about some future unknown scenario where my knee pain was worse. I cannot change the past and dwelling on a future situation that may never occur does nothing to improve my current status. By staying in the present, I can take meaningful actions, like conquering the exercise I love to hate, the chin-up!