Training at Home with No Equipment, While Working Around a Knee Pain

Last month as all my trainees were adapting to new routines training from home – my programming skills were put to test like never before. One of the biggest challenges was managing training intensity, for those with knee pain. In this blog, I have put together a two-day training program for those struggling with small niggles around the knee.

Knee pain can be due to different reasons – inflammation, muscle weakness or tightness, old injuries, etc. Neither is this a ‘one-plan-fits-all’ program for everyone, nor is it meant to treat the root cause of the pain. You will need to take the opinion from a medical practitioner before you start this program. 

Meanwhile, if you are a beginner/intermediate trainee who can do a squat down to a chair without pain, but can’t do a lunge or any single leg movement without pain, you will be the right person to try out this program at home.

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Day 1

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Mobility Drills

‍(10 reps each of each mobility drill)

Circuit 1
A1. Glute Bridge X 15 reps X 3 sets
A2. Dead bugs X 12 reps X 3 sets

Circuit 2
B1. Push Ups/Incline Push-ups X 8-12 reps X 3 sets
B2. Prone Y raises X 8-12 reps X 3 sets ( Hold on top for 3 seconds)

Circuit 3
C1. Lying down Side Leg raises with 10 second top hold X 8 reps X 2 sets (In the video, there is no top hold – you need to hold the top position for 10 seconds)
C2. Planks X 2 sets ( beat time )

Circuit 4
D1. Backpack Rows X 20 reps X 3 sets ( Put some books in a backpack and do the rows)
D2. Calf Raises X 15 reps X 3 sets

Stretch
(20 second hold of each stretch)

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Day 2

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Mobility Drills
(10 reps of each mobility drill X 1 set)

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Circuit 1
A1. Box Squat X 8-10 reps X 3 sets ( if it’s pain-free)
In case there is discomfort – Straight leg raise with 10 sec top hold X 8 reps X 3 sets (in the video the top hold is not shown – try to hold top position for 8-10 seconds)
A2. Thoracic Extensions X 10 reps X 2 sets

Circuit 2
B1. Superset – 2 rounds
Single leg glute bridge X 10 reps
Glute Kickbacks X 10 reps
B2. T-spine Rotations on floor X 10 reps X 2 sets

Circuit 3
C1. Banded Rows/ Pull-ups/ Inverted Rows X 6-12 reps X 4 sets
( Be very careful while doing inverted rows with tables)
C2. Tricep Push-Ups X 10-12 X 2- 3 sets

Circuit 4
D1. Toe Raises X 20 reps X 3 sets
D2. Slow Mountain Climbers X 12 reps X 3 sets

Stretch
(20 second hold of each stretch)

With these exercises, you can still bring back the strength in your knees and legs, while slowly getting rid of your pain.