Wednesday, January 12, 2022

How To Prevent Knee Pain When Working Out

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Area : Anterior Knee Pain

Tips for Preventing Knee Pain When Exercising

Pain at the front of the knee on and around the knee-cap is the most common presentation of cycling overuse injuries, in part due to the anatomy of this area.

The large quadriceps muscles attach to the shin bone via the patella, so the forces of pedalling are transmitted across the patello-femoral joint whenever we bend our knees, essentially squashing it back against the thigh bone.

Although more common in explosive sports, the part of the tendon attaching the patella to the bony prominence below the knee-cap can become inamed . If this area is persistently sore to the touch its definitely worth seeking medical help. It should respond to ice, anti-inammatories and physiotherapy, with or without strapping.

However, if youre reading this and you have anterior knee pain from cycling, chances are youve got whats known as a patellar compression syndrome.

The scourge of cyclists and runners alike, it can completely oor you, causing pain when off the bike and ride-stopping agony when on it.

Robert Smith / Immediate Media

During the push phase of pedalling, we seldom complete the last 35 degrees of knee extension a movement which is largely under the control of the vastus medialis oblique muscle.

This means that over a long period of time, and often in spite of outward appearances, the muscles down the outside of the thigh become much stronger and tighter than these less-used medial muscles.

4 ways you can look after and treat anterior knee pain when cycling

Youre Loading The Wrong Muscles

Everyone has imbalances. Youll be familiar with the idea of having a dominant side, but you may not know about specific muscles that are working harder than others when youre in the gym or on a run.

Jay explains: The knee is very susceptible to an overuse injury because of muscle imbalances, with weakness of the hamstring muscle group leading to increased strain to the anterior cruciate ligament . Yikes.

Most people who spend their day at a desk will find they have this weakened group – lazy glutes anyone?

While a lot of people have this issue, they often exacerbate it by continuing to load their quads in everything from bodyweight exercises to heavy lifting, and of course running.

This becomes a problem when your hardworking quads are asked to do too much. Thats when youll start to feel a pull on the connective ligaments one of the key knee pain causes. Ouch.

This is where glute activation comes in. If your butt muscles are lazy youll need to turn them on before you even start exercises like squats.

Youre Wearing The Wrong Shoes

If you lift weights in running shoes, youll struggle to stabilise yourself correctly. Trainers that are designed for running will often have a lot of cushioning and a higher degree of elevation between the forefoot and the heel.

Jay makes reference to yoga in his advice during squat training: You want to feel the four corners of your feet. There is a bit of a myth that you need to feel it in your heels to target the glutes. You want an even, stable spread across your feet.

So how does wearing the wrong shoes impact your knees? Its the loading problem again. If your heel is already raised you may find it harder to recruit you glutes and hamstrings.

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Forearm Side Plank With Clamshell

Start lying on your left side with your left forearm on the ground and your right hand on your hip. Bend both knees 90 degrees and hips about 45 degrees. Stack hips, knees, and feet on top of each other. Then lift hips as high as you can, creating a straight line from shoulders to hips for a modified side plank. Raise your top leg as high as you can, keeping it bent and rotating through the right hip to lift knee toward ceiling. Glutes should engage. Lower leg back down, but stay in plank position. Repeat. Then switch sides.

How Can I Stop Knee Pain

Preventing Running Injuries

Preventing Knee Pain Dont skip the exercise, even if you have a structural problem. The key is to know your limits. Whether youre active or not, stretching is good for the knees. Losing weight can improve knee pain. Wearing the proper shoes is important for healthy knees. Stand up straight to feel better.

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Area : Posterior Knee Pain

Thomas McDaniel / Immediate Media

Pain behind the knee is far less common, and much more straightforward. Its almost always due to over-extending the knee.

  • Bike-specic problems to look for: a saddle thats too high or too far back, although these are just as likely to cause pain further up the hamstrings.

Persistent pain behind the knee should be looked at medically to exclude a Bakers Cyst.

Named after the chap originally describing them and nothing to do with making bread, theyre a harmless bulging of synovial uid into the space behind the knee. Your doctor can discuss treatment options with you.

Combine High And Low Impact Exercises

High impact exercises are great when you want to lose weight, but too much of them and your joints wont be thanking you later. However, some people shy away from low impact workouts because they believe they are less effective. Thats simply not true. Low impact exercise is a great way to lose weight and tone your muscles while protecting your joints from additional pain. The best thing to do is use a workout plan that incorporates both low and high impact exercises. For example, alternate interval training or running with walking or swimming. Also, consider incorporating yoga or pilates into your routine. Yoga has been shown to ease the pain of people suffering from joint pain due to rheumatoid arthritis, and pilates is designed to focus on joint stability and mobility.

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What Else Can Help With Knee Pain

Finding relief from knee pain depends on the cause or issue thats making it difficult for you to go about your daily activities. Carrying excess weight puts extra stress on your knees, which may lead to osteoarthritis.

In this case, the most effective treatment, according to the Cleveland Clinic, is weight loss. Your doctor may recommend a combination of diet and exercise to help you lose weight and strengthen the muscles in your lower body, especially around your knees.

A 2013 study found that adults with overweight and knee osteoarthritis experienced a reduction in weight and knee pain after 18 months of a diet and exercise program.

But if overuse is the culprit, your doctor will likely suggest RICE which stands for rest, ice, compression, and elevation and physical therapy. A physical therapist can work with you to develop a program that includes range of motion exercises, stretches, and muscle strengthening movements.

Warm Up Before Exercise

8 Exercises To Prevent Runner’s Knee! | Stop Knee Pain From Running

Exercising at a high intensity without adequately preparing your body for the work invites injury, especially to vulnerable joints like the knees. Spend five to 10 minutes warming your body up whether youre planning to walk a brisk mile, run a 5K, or lift some heavy weights.

A warm-up starts modestly. If you plan to power walk, for example, spend a few minutes strolling and then pick up your pace gradually over the course of five minutes to full speed.

A workout that involves weight training includes about five minutes of cardio, such as marching in place or riding a stationary bicycle, and a couple of minutes of body-weight dynamic movements, such as squats, high knee raises, and side lunges.

A warm-up increases circulation and range of motion, which prepares your joints for the rigors of your workout session.

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Optimize Your Movement Patterns

For athletes, the benefits of such preventive programs are clear. For the average person with for now no knee pain, its more debatable. Its also a philosophical question, Dr. Roos said: theres a risk of over-medicalizing life by spending all your energy trying to prevent problems that havent yet happened.

But there are some relatively unobtrusive ways of tilting the odds in your favor, even if youre currently healthy. Dr. Roos suggested focusing on high-quality movement patterns during day-to-day activities like getting up from a chair: use both feet and no hands, and keep the knee and hip aligned over the foot. Apply similar focus to climbing stairs and sitting down on the toilet if you cant keep the joints aligned, thats a sign you need to strengthen your leg and hip muscles.

Choose The Right Cardio

Regular cardiovascular exercise is great for maintaining a healthy weight and heart. However, running is tough on your knees and can put unnecessary stress on them.

Opt for cardio such as swimming, rowing, cycling, or walking. These exercises are low impact and do not put direct stress on your knees. Make sure you adjust your rowing and cycling machines for the optimal position otherwise, you can put undue stress on your knees.

If you have your heart set on running, try to limit knee stress by only running on flat surfaces. Wearing the proper shoes also helps protect your knees.

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Hamstring Curls On A Weight Bench

Muscles involved: Hamstrings and gluteal muscles.

This exercise is a variation of the standing hamstring curl. A person can try this version if they have access to a weight bench that is purpose-built for this exercise. It may be more challenging than the standing hamstring curl, depending on how much weight a person uses.

  • Lie face down on the bench with the knees close together. Grip the handles for stability.
  • Tuck the feet under the weight. The weight should sit just above the heels.
  • Slowly bend both knees, using the force of the legs to raise the weight up. Continue to lift the weight in a smooth motion until the knees bend at a 90-degree angle.
  • Hold the weight up for 5 seconds and then slowly lower it back down.
  • Perform up to 15 repetitions .
  • Knee Pain After Exercise

    Knee Pain When Running?

    If you experience knee pain after exercising, take immediate steps to reduce inflammation. This includes icing your knee within 10 to 20 minutes after your workout. You also may wish to take an anti-inflammatory medication such as ibuprofen, if approved by your doctor.

    Evaluate your footwear as well. Lack of support, particularly arch support, often contributes to knee pain. Your physician or a shoe specialist can evaluate your shoes to ensure they are in good enough shape to continue exercising.

    If your knees continue to swell or the pain gets worse instead of better, you may need to take a few days from exercising and seek medical attention.

    Read more:Knee Pain After Sitting

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    How Do I Prevent Knee Pain When Exercising

    To help relieve your pain and speed recovery, you can: Rest your knee. Ice your knee to ease pain and swelling. Wrap your knee. Elevate your leg on a pillow when you sit or lie down. Take NSAIDs, if needed, like ibuprofen or naproxen. Do stretching and strengthening exercises, especially for your quadriceps muscles.

    Help Your Knees Feel Better

    If youve previously experienced a knee injury, you need to be even more vigilant in protecting your knees during exercise. Before and after you start a new workout routine, its a good idea to partner with a knowledgeable team.

    The chiropractors McGowan Medical Centers in Jacksonville, Florida, can evaluate your injury and current condition. They work with you to create a treatment plan that can include physical therapy, massage, pressure treatment, and gentle manipulations. Schedule a consultation today by calling the office or booking online.

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    How To Support Healthy Wrists

    Strength can help your wrists, but its only part of the picture. Light stretches can keep these joints mobile and relieve the stress of typing all day. You can do these simple stretches at your desk, in bed, at a red light, or whenever you want to get in a little extra wrist mobility.

    Forearm muscles can get tight from the many repetitive tasks they do all day. Simple stretches help relieve that discomfort and prevent greater damage.

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    Prevention Tips To Prevent Further Injuries

    How to reduce knee and joint pain while working out l GMA
    • Conditioning exercise can be essential before starting a program. If you are preparing for a new sport season or a vigorous program, it is recommended to incorporate a workout program from 4 to 6 weeks before beginning a sport program.
    • Start out slow and build up your stamina little by little. Do not start a new routine that goes longer than one hour when first starting out.
    • Make sure you have sports shoes that give you the proper support to the foot and arch. Change them out every 6 months.
    • Start out with a 15-minute warmup before starting sporting activity: jog for around 5 or 10 minutes to get your blood circulating then incorporate some static stretches stretch both in static and dynamic.
    • Just as important as a warmup is a cool down routine so your body doesn’t just cease to move. Slow it down for a couple of exercises by walking slowly and stretching.
    • Use kneepads to protect your knees in case you fall or become injured.

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    Can You Workout With Knee Pain

    Anyone with severe knee pain should consult a doctor before trying to exercise. It is best to warm up with light exercise before starting any knee strengthening exercises. Examples of gentle exercise include walking, cycling, and using an elliptical machine, all of which put minimal stress on the knees.

    How To Protect Your Knees During Exercise

      Youre born with two knees that are amazingly versatile and give you the freedom to move from place to place. With proper care and exercise, you can prevent unnecessary damage to your knee joints and help prevent painful conditions, like osteoarthritis, from developing.

      There are a lot of ways knee damage can occur, and a common issue that can cause long-term knee damage is being overweight. Carrying extra pounds puts a lot of pressure of your knee joints, leading to joint degeneration and risk of injury.

      To protect your knees, maintain your ideal body weight and eat a healthy diet.There are also certain foods that contain anti-inflammatory properties that may ease joint pain caused by arthritis. Foods like avocados, almonds, berries, salmon, and tuna may help minimize joint swelling and pain, if you already suffer with arthritis in your knees.

      Try to incorporate at least 20-30 minutes of knee-friendly exercise each day. To maintain healthy knees during physical activity and lower your risk of injury, follow these tips when you exercise:

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      Most Common Gym Exercises That Cause Knee Injuries

      Illustration 1-Leg extensions

      Leg Extensions

      Leg extensions are infamous for causing knee injuries. Because weight is placed on the ankles, the knee experiences a great deal of added force as it extends, which increases the likelihood of a patella or quadriceps tendon injury. Gym-goers who want to train their quadriceps muscles should look to other exercises, specifically: properly performed squats and lunges.


      Squats can be a great way to train the quadriceps, abdominal, and lower back muscles. But, when not performed correctly, they can cause knee injuries. People interested in preventing knee injuries should go over proper squatting technique with anorthopedic specialist.

      Illustration 2- A properly performed squat

      Uphill Treadmill Running

      People who begin an uphill running treadmill workout without warming up or without having experience are at an increased risk of straining their knee and/or hamstring. Generally speaking, running outside on soft grass decreases the risk of knee injuries.


      Raising the leg while kicking places the knee in a vulnerable position. Upon impact with a bag or person, the knee can be easily injured, especially if the person performing the exercise has minimal kickboxing experience.

      Other Ways the Knee Can Be Injured While at the Gym

      In addition to the above-mentioned exercises, they knee can be injured when a person:

      • Lifts too much weight
      • Does not warm up properly
      • Does not monitor their technique
      • Is distracted

      Youre Going Too Heavy Too Soon

      Pin on Issues

      If you havent worked out all of the above and head straight for the heavy weights you may end up making your issues worse and risk turning a knee niggle into a serious injury.

      Deadlifts and barbell back squats are great exercises but unless you identify how you should be doing them, you could do more harm than good. This is where a PT comes in handy. They can work out how you should adjust movements around your range and weaknesses.

      People think that there is only one way to do a squat but if you have weak glutes and dont bring your feet wide enough youll keep loading the quads and wont see any changes, Jay explains.

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      How To Save Your Knees Without Giving Up Your Workout

      Theres no magic bullet to knee health, but staying active and building muscles around the joint are crucial.

      Supported by

        In the annals of unsolicited advice, few nuggets have been dispensed as widely and with less supporting evidence than this: If you keep doing all that running, youre going to ruin your knees.

        The latest salvo in the debate over knees and running a systematic review of 43 previous MRI studies that finds no evidence that running causes either short-term or long-term damage to knee cartilage is unlikely to convince the opinionated ex-football star at your Thanksgiving table who swears his bum knee was caused by wind sprints. But given that nearly half of Americans are expected to develop painful knee osteoarthritis at some point during their lives, the findings do raise a nagging question: If abstaining from running wont magically protect your knees, what will?

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