How to stay injury-free when training from home

I work with a lot of people who are recovering from injuries or dealing with pain. I love helping these clients figure out how to push themselves safely so they can get stronger, achieve their goals, and reclaim their physical fitness.

In the gym setting, there are a ton of tools I use in this process. I can tweak a movement in countless ways just by using a different implement or changing a client’s position.

Working out at home is a different story. Many of my favorite adjustments and exercises aren’t accessible or even possible. And a lot of the stuff that’s easy to do with no equipment is not a good fit for clients who deal with knee, back, and shoulder problems.

Many of the home workouts floating around the internet right now are geared toward people with zero injuries and no pain. When I see some of the suggested exercises, I wince because I know many people who attempt them are banging up their bodies unnecessarily. Then, when they feel crappy after their workouts, they may give up on home training altogether.

Thankfully, with some creativity and patience, it is possible to adjust home workouts so you can still train without aggravating (or causing) joint pain. This does require you to be a lot more discerning about which exercises you perform and which you modify or skip.

Here are five tips to help you avoid injuries and feel better during your home training.

Do you really need to do those plyometrics?

A lot of home workouts heavily feature plyometric exercises and jumping. People like these because they make them feel like they’re really working hard. And for advanced trainees, they are certainly a good way to up the intensity of a home workout.

If you’re newer to strength training or have a history of joint pain, however, it’s probably best to skip these for now. Instead, focus on building strength, coordination, and balance while staying firmly on the floor.

If you want to build power at home without plyometrics, you can also use isometric holds. Pick a movement and hold the hardest position for time. Try to squeeze every muscle in your body as hard as you can – this constant full-body tension is what drives the nervous system adaptations that make you stronger and more powerful.

Look beyond lunges

Trainees with knee problems may struggle with lunges, another staple in many home workout programs.

If your movement is very limited or you’re in pain, try replacing all single-leg exercises with glute bridge variations. You can also perform hinging and leg curl variations to build supporting strength in your joints.

If you’re only somewhat limited, you can swap lunges for exercises like split squats or step ups. There are countless single leg variations and with some experimentation, you’ll likely be able to find one or two that work for you.

Improve your pushup technique

A third potential injury risk with home training is jacking up your shoulders from too much pressing with poor form. I’ve seen a lot of cringe-worthy pushup videos on social media recently and don’t want you to be one of them.

Make sure you’re doing pushups correctly. This means no shoulder shrugging, keep your elbows within 45 degrees of your sides, use a full range of motion, and maintain proper core position.

If you’re struggling, you may need to elevate your hands on a couch or go down to your knees. It’s better to make things a little easier than to bulldoze ahead with poor technique. Your shoulders will thank you!

Don’t ignore your upper back

When I work with clients at the gym, I want their pulling volume to match or exceed their pushing volume. This is hard to do at home because it’s really tough to train your back without equipment. Combine this with the poor pushup form discussed above and you’re setting yourself up for pain and stiffness.

I strongly recommend purchasing resistance bands to help keep your neck and shoulders happy. You can use bands to perform a number of rowing variations during your home workouts. If you own your home or condo, you can also buy a TRX or rings and mount them somewhere on the wall or ceiling.

At the very least, I recommend performing several sets of band pull aparts throughout the day. This simple exercise pulls you out of your slouched computer posture, opens up the chest, and builds strength in the supporting muscles of your upper back and shoulders. 

Prioritize good movement and mobility

One of the gifts of having life disrupted in such a major way is that many of us have more time to focus on things we were neglecting before. We can’t get after the weights, but we can take the time to do some maintenance on our joints and practice moving with greater ease.

Here are some ideas:

 Even if you do nothing else during this quarantine, doing some easy bodyweight drills and stretching for a few minutes per day can do wonders for your physical and mental health.

If you’d like some help putting together home workouts, join my WFH Club. I’m emailing three done-for-you workouts to members every week. Learn more and join us here.