How to Modify Exercises When Something Hurts

Pain during exercise doesn't mean you have to stop training. Often, you just need to modify.

This guide covers smart modifications for common problem areas so you can keep moving while addressing limitations.

Important Disclaimer

This guide is for minor discomfort and temporary limitations, not acute injuries.

See a healthcare professional if you have:

• Sudden, severe pain
• Swelling or visible injury
• Pain that persists or worsens
• Numbness or tingling
• Pain that affects daily activities

Don't train through injury. Get it assessed first.

The Modification Mindset

Pain is information. It tells you something isn't working. Listen to it.

Training around pain, not through it. Find movements that don't hurt while the problem area recovers.

Something beats nothing. Modified exercise > no exercise for maintaining fitness and mental health.

Address the root cause. Modifications buy time, but you should also work on fixing the underlying issue.

Knee Pain Modifications

Squatting Hurts

Try instead:

• Box squats (sit to a target—reduces knee travel)
• Partial range squats (only go as deep as pain-free)
• Wall sits (isometric, less knee stress)
• Hip hinge movements (deadlift patterns instead)

Technique fixes:

• Sit back more (hips lead, not knees)
• Check that knees track over toes (no caving)
• Try wider or narrower stance
• Elevate heels slightly

Lunges Hurt

Try instead:

• Reverse lunges (usually easier than forward)
• Split squat (stationary, less impact)
• Step-ups (control the movement)
• Glute bridges (hip dominant, knee-friendly)

Technique fixes:

• Shorter stride length
• Keep torso more upright
• Don't let front knee travel far past toes

Jumping Hurts

Try instead:

• Step-up variations
• Squat without the jump
• Slow, controlled squats
• Cycling or swimming for cardio

General principle: Reduce impact by removing jumping and controlling movements.

Shoulder Pain Modifications

Push-Ups Hurt

Try instead:

• Incline push-ups (reduce load)
• Hands closer together (less shoulder strain for some)
• Hands wider (less shoulder strain for others)
• Floor press motion lying on back

Technique fixes:

• Elbows at 45 degrees, not 90
• Don't go too deep initially
• Keep shoulders away from ears
• Try different hand positions

Overhead Pressing Hurts

Try instead:

• Landmine press (angled pressing)
• Floor press (limits range)
• Incline pressing (not fully overhead)
• High incline push-ups (less aggressive angle)

Technique fixes:

• Don't lock out aggressively
• Keep core braced
• Try neutral grip if available

Pull-Ups Hurt

Try instead:

• Neutral grip (palms facing each other)
• Chin-ups (underhand grip)
• Inverted rows (horizontal pulling)
• Lat pulldowns (if available)

Technique fixes:

• Don't hang in full extension (keep slight tension)
• Pull shoulder blades down before pulling
• Try different grip widths

Lower Back Pain Modifications

Deadlifts/Bending Hurts

Try instead:

• Hip hinges with limited range
• Glute bridges (no spinal loading)
• Single-leg RDL with support
• Bird dogs (core without load)

Technique fixes:

• Brace core before movement
• Keep spine neutral throughout
• Reduce range of motion initially
• Use lighter load

Planks Hurt

Try instead:

• Dead bugs (supine core work)
• Bird dogs (alternating core engagement)
• Shorter holds with perfect form
• Standing core exercises (Pallof press)

Technique fixes:

• Check for excessive low back arch
• Tuck pelvis slightly
• Don't hold until form breaks

Sit-Ups/Crunches Hurt

Try instead:

• Dead bugs
• Hollow body holds
• Planks (if tolerated)
• Standing core work

General principle: Many people should avoid repeated spinal flexion. Anti-extension exercises are usually safer.

Wrist Pain Modifications

Push-Ups Hurt Wrists

Try instead:

• Fist push-ups (wrists neutral)
• Push-up handles (wrists neutral)
• Dumbbell push-ups (grip handle, wrists straight)
• Incline push-ups (less load)

Technique fixes:

• Warm up wrists thoroughly
• Spread fingers wide
• Try different hand angles
• Build gradually

Planks Hurt Wrists

Try instead:

• Forearm plank (no wrist load)
• Fist plank (neutral wrists)
• Standing plank against wall

Front Squats/Overhead Work Hurts Wrists

Try instead:

• Cross-arm front squat position
• Goblet squat (if holding weight)
• Back squat or other variations
• Strap-assisted front rack

Hip Pain Modifications

Squatting Hurts Hips

Try instead:

• Box squats (controlled depth)
• Sumo stance (different hip angle)
• Narrow stance (different angle)
• Hip hinges (less hip flexion)

Technique fixes:

• Experiment with stance width
• Try different toe angles
• Reduce depth initially
• Warm up hip rotators

Hip Flexor Pain

Try instead:

• Reduced range leg raises
• Reverse crunches (instead of leg raises)
• Plank instead of mountain climbers
• Glute bridges (hip extension, not flexion)

Address the issue: Tight hip flexors often need stretching and strengthening in lengthened positions.

Neck Pain Modifications

Exercises That Strain Neck

Common culprits: Crunches, shoulder shrugs, poor push-up form

Modifications:

• Support head during ab work
• Keep neck neutral in all exercises
• Reduce range in neck-stressing movements
• Focus on core stability over flexion exercises

Technique fixes:

• Don't pull on neck during crunches
• Keep head neutral (imagine holding an apple under chin)
• Relax shoulders away from ears

General Modification Principles

1. Reduce Load

Less weight or easier variation = less stress on problem area.

2. Reduce Range of Motion

Partial range is often pain-free when full range isn't.

3. Change the Angle

Different angles stress joints differently. Experiment.

4. Slow Down

Momentum increases joint stress. Control the movement.

5. Switch Movement Patterns

If pushing hurts, focus on pulling. If squatting hurts, focus on hinging.

6. Unilateral Options

Sometimes single-limb work is easier on problem joints.

7. Isometrics

Static holds often tolerable when movement isn't.

Building a Modified Workout

Example: Upper body workout with shoulder issues

Instead of:

• Push-ups → Incline push-ups with elbows tucked
• Overhead press → Landmine press or incline push-ups
• Pull-ups → Neutral grip or inverted rows
• Dips → Skip or bench dips with limited depth

Example: Lower body workout with knee issues

Instead of:

• Squats → Box squats or wall sits
• Lunges → Reverse lunges or glute bridges
• Jump squats → Slow controlled squats
• Leg press → Hip hinges, RDLs

When to Push and When to Back Off

Okay to continue:

• Mild discomfort that doesn't worsen during exercise
• Tightness that improves with warm-up
• Discomfort that resolves quickly after exercise

Stop and modify:

• Pain that worsens during exercise
• Sharp or stabbing sensations
• Pain that persists hours after exercise
• Any instability or giving way

See a professional:

• Pain lasting more than 2 weeks
• Pain affecting daily activities
• Recurring issues in the same area
• Uncertainty about the cause

The Bottom Line

Pain doesn't have to end your training. Smart modifications let you keep moving while problem areas recover.

Find what works, stay consistent, and address the root cause. Modified training is still training—and it's far better than stopping completely.

Listen to your body, be creative with alternatives, and keep showing up.