MOVEMENTS TO AVOID WITH SPECIFIC KNEE CONDITIONS

MOVEMENTS TO AVOID WITH  SPECIFIC KNEE CONDITIONS 

TENDONITIS 

Tondonltis it the chronic inflammation of a tendon.        

1. Perform a thorough warm-up with a few extra warmup sets before your working sets. 
2. Decrease your loads so the movement Is pain-free. Keep your reps in the 15-20-rep range. 
3. Shorten your range of motion if necessary so that you're training in a pain-free ROM. 
4. Avoid going to failure and allow at least one full week of rest before working the muscle group again.

SPRAINS 

Knee  sprain are an acute partial or full tear to a ligament or cartilage.    

1. Maintain proper knee alignment while performing your exercises. 
2. Decrease your range of motion to remain in a pain-free zone.
3. If you're suffering from cartilage damage, avoid going below 90 degrees of knee flexion during squats, leg presses and lunges.
4. void bouncing out of the bottom or the top of an exercise.

STRAINS 

Strains are an acute partial or full tear to a muscle or tendon.     

1. Avoid the exercise that brought on the strain for 14-26 days. 
2. Decrease your weights so that you remain pain-free during the exercise. 
3. Avoid going to failure on any exercise.

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