- Personal trainer Luke Worthington said knee pain is often caused by problems with the hips or ankles.
- Rehabilitation and movement exercises can help, according to orthopedic surgeon Dr. David Geyer.
- There are very few cases where not being able to move completely improves joint pain, Worthington said.
- Read more It’s working outside over here.
I’m in trouble. My knees start to hurt a little when I do certain movements like squatting or rowing, but not so bad that I can’t do the exercises. It’s uncomfortable and I don’t feel well, but not so painful that I can’t go on. Not sure if I should continue or stop. It’s just one leg and I don’t want to stop training, but I’d be really annoyed if I seriously hurt myself. It was a little sore for two weeks, but I trained consistently the whole time. What should I do?
Joint pain is incredibly frustrating if you enjoy exercise, but what’s even worse is an injury that prevents you from exercising altogether, so you’re right to pause and think.
Knee pain is surprisingly common, according to a personal trainer and top performance coach Luke WorthingtonBut there are things you can do to reduce it.
You don’t necessarily need to avoid all exercises like squatbut movement movements can help, and if the pain is persistent, ask for an examination by a medical professional.
Knee pain is usually caused by the hips or ankles
The knee looks complicated, Worthington said, but is actually a very simple joint that has one job: flexion and extension.
knee pain It is usually due to problems with the hips or ankles. He said that if you lack adequate ankle mobility, you may have trouble maintaining proper alignment through your knees, and if you don’t move your hips properly, your knees take on more of your body weight.
Knee pain that isn’t caused by a specific injury could be a sign of tendon overuse, sports medicine specialist and orthopedic surgeon Dr.. David Gear The insider said.
“By continuing to train, you are less likely to do more damage, although you may make the pain take longer to improve than if you were resting from activities that bothered it for a short time,” Gayer said.
Rehabilitation and mobility exercises should help
If you want to reduce pain in your knees, Mobility exercises I can help.
Worthington said there are very few situations where being completely immobile makes things better, especially with this kind of knee pain.
“Exercise around pain or around injury has been shown To encourage healing, reduce pain, and improve healing times.”
Geier recommends working with A Physical therapist Or a physical therapist to learn some rehab exercises to help the knee heal and speed recovery, but if that’s not in your budget, Worthington has shared some exercises you can do on your own.
“To address the load distribution between the hips and the knees, and to encourage the hips to do their fair share, we need to increase the muscle strength in the back of the leg compared to the strength of the front muscles,” Worthington said.
This means squatting and Lunges On the back burner, instead focus on the movements of the hinges and bridges to work the glutes, hamstrings, and adductors.
Improved ankle mobility will also help, Worthington said, as it will allow the shin bone to move more freely and reduce stress on the knee.
Recommend these exercises:
See a doctor if the pain persists
There are circumstances in which you should see a medical professional.
“If your knee pain is in a very specific place, like the side or back of your knee, and the pain is constantly present, or if you have significant knee swelling after exercise, it could be a sign of an injury like a meniscus tear,” Gayer said.
In this case, he recommends seeing a doctor or orthopedic surgeon to find out the nature of the injury and to see if surgery is necessary.
wishing you good luck,
As a senior health reporter on Insider and a self-described fitness fanatic with a Nutrition Association-certified nutrition course under her belt, Rachel Howsey is immersed in the wellness scene and is here to answer all of your burning questions. Whether you’re struggling to find the motivation to run, confused about light versus heavyweight, or if you’re not sure if you should worry about how much sugar is in mangoes, Rachel is here to give you answers that don’t make sense. The advice you need, with no diet in sight.
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