Adapted training for complaints
People with physical complaints often move less. A logical response. Yet it is also good for chronic complaints to do what the body is made for: move.
By moving appropriately, the blood can flow better. You don’t have to work very hard for that. Light exercise already promotes circulation. The blood will flow throughout the body. So also in the ‘problem area’ and that’s what it’s all about.
Blood circulation on the go
Walking, swimming and cycling are activities that get the blood circulation going. In addition, the complaints can be greatly reduced by specific strength training, balance exercises and stretching the muscles.
Regular exercise improves your fitness, muscle strength, coordination and balance. If you are afraid that you are overloading the body and that the complaints will worsen, it is important that you start exercising under expert guidance. A personal trainer or physiotherapist can help with this.
For all chronic complaints, the training must be built up gradually. Choose a form of exercise in which you can work according to your own possibilities within the training. Below is an overview of the most common chronic complaints and which adjustments are needed during training.
Low back pain
- Always maintain a neutral attitude.
- Good warm up.
- Keep one foot on the ground (no jogging and jumping).
- Strengthening exercises for abs.
- Lower back, hip flexors and hamstrings extra stretch.
- Keep your knees relaxed.
- Do not perform high kicks or quick turns.
- Stop any movements that are painful.
Osteoporosis
- Both fitness and strength training.
- Always keep one foot on the ground (no jogging and jumping).
- Get good shoes.
- Provide a safe environment.
- No large leg movements (to the side or crosswise).
Arthritis
- Extended warm-up.
- Lots of stretching exercises.
- Low intensity, short duration, high frequency.
- Keep one foot on the ground (no jogging and jumping).
- Do not perform movements that are painful.
- Do not use wrist or ankle weights.
- Do not train with inflammation.
Diabetes
- Long duration, low intensity.
- Exercise at 50 to 70 percent of maximum heart rate.
- Preferably 20/30 minutes of exercise every day.
- Eating extra carbohydrates before training.
- Do not spray just before training.
- Make sure you always have sugar on hand.
High bloodpressure
- Rather do condition training than strength training.
- Good gentle warm-up.
- Low to medium intensity.
- No holding exercises (static exercises).
- Pay extra attention to your breathing during exercises, keep breathing well.
- Avoid many above-the-shoulder movements.
- Good, extra long cool down.
knee problems
-
Do not jump.
- No deep knee bends.
- Strengthening exercises for the leg muscles.
- Provide exercises that can be performed pain-free.
With these adjustments in the training program you can still do a safe, effective form of exercise despite physical complaints. Not every exercise form is suitable for everyone. When in doubt, always contact the attending physician or therapist and ask for training guidelines.