How to modify impact and jumping exercises

Please remember the advice we give is general and not meant to be used as a substitute for professional medical or health advice, diagnosis, or treatment. If you want specific advice then please seek help from your doctor or local physio.

Impact and jumping exercises are a useful way of developing muscular power and bone mineral density, so we encourage you to keep them up unless you cannot find a way to make them tolerable.

These are the key steps to modifying an impact or jumping movement so that you can continue your exercise program.

SUMMARY

1. Reduce the weight that you are using

• If you are using additional weight, start by removing that.

2. Reduce the height of the jump

• Do as small a jump as you need to make it tolerable.

3. Vary the movement or find a similar alternative

• Make sure you are landing with bent knees and hips in a squat position. 
• Try holding onto something to help with the jump and the landing.
• Try performing your jumps on a soft surface like thick carpet, or wearing supportive running shoes.

If you can't find an alternative that is tolerable, then leave this movement out of the workout and continue with all of the other movements.