Pain in the knees is one of the most common injuries among fitness enthusiasts. Whether it is running, squats or other activities, the load on the knees is carried out with each of our steps. The less depreciation, the more likely to miss the next workout, or even damage the joint. But let’s not talk about the bad – you can and even need to train with sore knees.
Knees need to be protected, especially damaged ones, but this does not mean that you urgently need to give up sports and fitness. The usual light run on asphalt in sneakers with thin soles can lead to pain, it is important not to translate it into a chronic status. One ointment, which was advised in a pharmacy, is indispensable – for example, stretching and yoga are well prepared and prevent stretching, which positively affects the health of the joints. You can find classes near your home or work and plan your workouts in our free mobile application.
It is good to apply all the means at once: regularly take time to warm up, hitch, stretch. If you still could not avoid pain in the knee joint, it’s worth changing the usual exercises a little – a modified (lightened) workout stabilizes the knee since it is stability that is most needed for this risk zone.
The most common knee injuries are meniscus injuries, torn ligaments that strengthen the knee joint, and bone fractures that form it. Most often, they appear due to the underdevelopment of the muscles around and a strong shock load.
There is a myth that for knee health you need to forget about barbell squats. On the Internet, there are also recommendations to replace the exercise with a bench press and to focus on the development of quadriceps (the large quadriceps on the front of the thigh). Experienced fitness trainers advise you not to trust the rumors: focusing on quadriceps training can only do much harm.
The fact is that this muscle can increase the load on the anterior cruciate ligament, while it suffers from knee injuries most often. Another common trauma is sprained: it is obvious that stretching a stretch is not entirely useful. It is more important to train the back of the thigh, this will reduce the load on the damaged areas.
If the squat is painful, replace it with a deadlift.
Do not reduce the amplitude of the exercises, it is better to completely stop performing them. Take the same squat as the most painful exercise for pain in the knee – bodybuilders will advise you not to bend your knees to the end. Do not listen to them, even if doing squats seems easier to you.
Squatting not to the full depth, we are much less tired. In this case, there is a chance to start doing exercises with more weight than your knees can support. In addition, the angle of 90 degrees for the knee joint is the most unstable – the parts of the joint move very easily relative to each other.
Do not subject the ligaments to additional loads, instead continue to squat to the end, but with significantly less weight. And you know, it’s better to forget about the “semi-squat” altogether – find a professional trainer, let him show you the correct deep squat technique with the right position of the pelvis and hips. You won’t notice how from lightweights you go over to heavy ones, while your knees only strengthen.
Use a ladder or step. Exercise is a classic lateral rise, just gently rise on the step/step on one leg, fully straighten the leg at the knee, also slowly descend. Use weights – take dumbbells with a small equal weight in each hand.
For sick knees, isometric exercises from a lying position are also good. For example, a bridge with one support: lie down on the rug, bend your legs at the knees, put your hands on the floor and keep them in balance. Tear your buttocks off the floor so that your hips and torso form a straight line. Extend one leg at the knee, making the lower leg an extension of the trunk-thigh line. Hold for a few seconds, repeat the exercise on the other side.
Do the option of “dead” traction with dumbbells or a bar on one leg: stand upright, bend one leg at the knee and begin to lean forward, taking your bent leg back and up. Bend your supporting leg at an angle of no more than 10 degrees, do not keep it straight. Hold in this position, straighten, and smoothly change legs.
Until the pain subsides (that is, the inflammation does not go away), some cardiac loads will have to be postponed. Not only obvious running and jumping, but also active dances, including salsa, Zumba, and others, as well as classical aerobics with a step. Trampolines too – soft touchdowns do not meet the requirements of joint stability.
Water is one of the best ways not to lose shape and protect your feet. Water aerobics, any kind of swimming and activity in the pool are your best friends. You can try and therapeutic aqua aerobics, and the usual, without a therapeutic effect.
Walking, Nordic walking, a bicycle, a cycle, and an elliptical trainer also simultaneously provide a sufficiently high level of activity, strengthen the muscles around the knee joint and unload it. Scandinavian sticks will transfer part of the load on the hands. But it’s better not to go skiing: although there is also unloading the legs, the knees will be too mobile.
What else is worth giving up in the hall?
From any kind of fitness and exercise that can contribute to joint displacement. These are all kinds of twists, the body turns on straight legs, as well as classes on moving and unstable platforms and surfaces. So, exclude barefoot simulators, fitball, balls, and similar shells.
Lunges should be done with caution since it is difficult to achieve the ideal technique. It’s better to lunges back, this is a much more useful option. Ligament regeneration occurs more actively during increased circulation, warm the joints with multiple gentle repetitions, not reaching the pain threshold. Warming gels and ointments will also not be superfluous as an assistant.