We’ve all been there, whether we’re regular members of the gym or beginners still learning the fundamentals of strength training.
We have all had moments when we felt a touch too arrogant about using heavier weights or having “perfect” form during an activity, which eventually led to disaster.
The gym is an inclusive and safe environment for everyone, but it’s also an accident waiting to happen. While accidents cannot always be prevented, it is nevertheless advisable to practise safe form and be present at all times when operating heavy machinery.
Knee pain during activity is a typical complaint among weightlifters. Suddenly, as you lower yourself into a squat, one or both of your knees shoot with pain. It is a clear indication that something is off.
Who is susceptible to knee pain?
Even while there may be an obvious remedy to your problem if you quickly adjust your technique, using heavy weights when your knee is screaming for assistance can have long-term negative effects. “People who practise resistance training but do not focus enough on addressing recovery and/or muscular imbalances are prone to experience pain in the knee area,” says fitness specialist.
Patellar tendonitis, or inflammation of the tendon linked to the knee cap, is mostly responsible for this and can cause a “burning sensation.” She continues, “One of the possible reasons of this illness is a magnesium deficit.
Dr. Samarth Arya, consultant in orthopaedics and robotic joint replacement surgery at Manipal Hospital in Bengaluru, adds that weightlifters may also experience pain from strain and inflammation of the soft tissue structures surrounding the knee, tightness and spasm of the hip and thigh muscles, insufficient warm-up, and chronic wear and tear of the knee cartilage.
Exercises that require knee flexion, such as lunges, deadlifts, and squats, might make this issue worse. She says that excessive discomfort might also be caused by high-impact exercises.
Different or modified actions that can reduce pain
It’s crucial to find workouts that don’t put a lot of strain on the knee for a while if you have knee discomfort. Go for easier, reduced variations of your regular workouts or select different exercises that work the same muscles without putting strain on your knee.
Workouts with restricted range of motion might be beneficial. She advises avoiding high-impact workouts to lessen discomfort and understanding the affected area to adjust routines to avoid overstretching the joint.
Techniques or exercises to build stronger knees and prevent knee discomfort
The most effective strategy when it comes to lifting weights is to take precautions to avoid being hurt again.
Don’t overwork your muscles; instead, concentrate on getting enough rest. Make frequent use of myofascial release. Doctor advises stretching and spending time working on tight regions including the quadriceps, hamstrings, and glutes.
She emphasises that it is crucial to warm up properly and with some movement. Exercise for stability should be done before beginning any weight training plan.
In the event that you already have this illness, what can you do?
It’s critical that you get enough sleep, avoid working out, and allow the inflammation to subside.
“Adjust your exercise regimen to avoid making the discomfort worse. For the best recommendations on rehabilitation activities if pain continues, speak with a physical therapist,” she continues.
