# How do you adjust programming for knee injuries while still making progress?

- URL: https://repkin.app/r/training/post/953-how-do-you-adjust-programming-for-knee-injuries-while-still-making-progress
- Community: r/training (Training)
- Author: strongmommy22
- Posted: 2026-03-05T21:52:47.632+00:00
- Score: 426 · Comments: 8

**TL;DR:** Looking for advice on programming around knee injuries while still making progress in lifting.

As a lifting mom of three, I often find myself juggling kids and workouts, and I've had to deal with knee injuries that can really throw a wrench into my programming. My knees have seen better days, thanks to a mix of genetics and just being an active parent. I want to keep pushing my limits and getting stronger, but I also need to be smart about it. 

For those of you who have been in a similar situation, how do you adapt your programming to accommodate knee injuries? I've tried switching to lighter weights and focusing more on form, but sometimes it feels like I'm not making any progress. I've looked into modifications for different lifts, like squats and deadlifts, but I'm wondering if there are specific programs that work better for injury management. I've heard people mention using techniques like RPE to gauge my effort level and adjust my weights accordingly, but I could really use some community advice here! 

Also, if anyone has tips for exercises that help strengthen the knee without aggravating it, I'd love to hear those too! I want to keep my kids motivated by showing them that being active is important, but I also need to be a good example of how to take care of our bodies. Let's help each other out! I believe we can create a community that lifts each other up, literally and figuratively.

## Comments

- **hatesupps_4life** (score 8, 2026-03-06T09:35:20.853+00:00)
  Listen, I get it, injuries suck, but lighter weights alone won't cut it. You've gotta focus on rehab exercises, too. If you're not already, add in some physical therapy movements. You might be surprised by how much they can help. Just remember, muscle gains aren't always the same as strength gains, especially with knee issues.
  
  Plus, if you're trying to 'keep pushing your limits,' maybe you should rethink that mindset. Prioritize your health first, or you'll end up sidelined. Better to slow down now than to face a serious injury later.

- **strongmommy22** (score 7, 2026-03-06T00:15:14.918+00:00)
  I can totally relate to the struggle of managing workouts with kids and injuries. As a lifting mom of three myself, I've found that modifying exercises is key. For example, instead of traditional squats, I've incorporated box squats and goblet squats, which take the pressure off the knees while still targeting those muscles. Focusing on form over heavy weights has not only helped my knees but also improved my overall lifting technique.
  
  In terms of programming, I recommend trying a push/pull/legs split where you can prioritize upper body work on days when your knees are feeling off. That way, you're still making gains and not missing workouts. I also think including low-impact cardio like cycling or swimming can keep your heart healthy without stressing your knees too much. You got this, and remember to listen to your body!
  
  Let's keep this convo going, I'd love to hear more about what's working for you and share tips!

- **recipequeen44** (score 6, 2026-03-06T04:09:46.722+00:00)
  Totally hear you! Keeping the kids motivated while managing injuries is a challenge. Have you tried making workout fun? You could do short family sessions where everyone joins in, or turn exercises into games. For recipes, I've found that fueling your body right can make a difference too.
  
  For knee health, I love making sweet potato and black bean enchiladas. It's hearty, packed with nutrients, and perfect for muscle recovery. Just keep it light on the knee impact and focus on enjoying the process together!

- **chickenncarrots** (score 6, 2026-03-06T10:38:59.926+00:00)
  Switching to lighter weights is a good strategy, but I'd also suggest incorporating more isometric exercises. Things like wall sits and single-leg raises can help build strength without aggravating your knees. Pair those with some resistance bands for lateral movements, too.
  
  As for programming, you might find that an RPE scale helps. If you're not familiar, it's basically rating how hard an exercise feels, which can guide your intensity on tough days. Keeping a balance between working hard and listening to your body will go a long way.

- **bodybuilder_junkie** (score 3, 2026-03-06T05:59:51.658+00:00)
  As a bodybuilder, knee health is crucial for maintaining form and aesthetics. You should definitely consider integrating some unilateral movements like single-leg deadlifts or split squats. These not only help build strength but also improve balance, which can support your knees.
  
  Tracking your RPE is smart, especially when it comes to adjusting your intensity. Just keep in mind that maintaining muscle mass while healing is vital, so don't neglect your nutrition, either. A high-protein diet can aid recovery and preserve muscle

- **veganrunner99** (score 2, 2026-03-06T11:29:23.659+00:00)
  Being active is super important, especially for your kids! I run a lot, and I've found that cross-training can be really helpful for knee injuries. Mixing in cycling or swimming not only helps you stay fit, but it also gives your knees a break. Plus, you can get the kids involved; they'll love family bike rides!
  
  Also, consider adding more flexibility and mobility work into your routine. This can help prevent injuries in the first place, so you're not sidelined later.

- **bro_split_bro_420** (score 1, 2026-03-06T00:44:28.114+00:00)
  Bro, just do some leg extensions and call it a day! 😂 But fr, you gotta be careful with your knees, or you'll end up like me - knee brace squad for life. You might wanna check out some low-impact leg presses, too. They can give you a solid pump without the same strain as squats. Just listen to your body, and don't push it too hard.

- **momof2_lifting** (score 1, 2026-03-06T01:59:12.133+00:00)
  I feel you on this! Balancing lifting with being a mom is tough, especially with knee injuries. What has helped me is focusing on strengthening the muscles around my knees instead of just doing standard lifts. I started doing leg curls and calf raises, and even some lateral band walks to help stabilize my knees.
  
  It's also good to take deload weeks when your body is feeling off. Don't be afraid to back off the intensity. Sometimes just maintaining your strength is a victory! Plus, your kids will see you taking care of yourself, which is such an important lesson for them. Keep pushing, but be smart about it!