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The pain in my knees after a workout is a pretty common symptom for those who are actively involved in fitness. Try to understand whether it is possible to prevent discomfort in your knee joints? And what to do if you have sore knees after a workout.
10 ways to prevent pain in the knees after a workout
As you know, the best treatment is prevention. We offer you 10 simple ways that will help you to avoid knee pain even after intense workouts.
1. Be sure to warm up well before class. Quality warm-up will help prepare the ligament to stress, making them more elastic.
2. Always engage in aerobic and strength programs in sneakers. Forget about training barefoot or in received shoes, if you do not want to suffer from pain in the knees.
3. Training should always conclude with stretching. At least 5-10 minutes to take stretching exercises. This will help to relax muscles and reduce stress on the joints.
4. Follow the technique of execution of exercises. For example, during squats and lunges the knee should not go forward socks. Never sacrifice your technique in the pursuit of speed of exercise, otherwise knee pain will visit you constantly.
5. If you run the program, stopping the jumping, make sure that your landing was on a “soft foot”. This is a position where knees are slightly bent and the heel is not for support.
6. Not worth it to force load. Complexity classes should be increased gradually so that the muscles, joints and ligaments can adapt to the load.
7. Follow the drinking regime. Water helps to maintain the body’s synovial fluid that fills the cavity of the joints. Drink water during and after exercise.
8. Competently approach to the selection of fitness programs. If you know what you had in the past problems with the knees, then avoid shock loads, plyometric and exercises with large weights. Jumping, for example, can cause pain in the knees even in healthy people, but for people with a history of such is doubly dangerous.
9. Pay attention to the food. Eat a healthy diet, eat healthy and balanced. For example, carbonated beverages negatively affect bone health and joints. For the prevention of pain in my knees after training in the diet include the following foods: lean meats, fish, jelly, aspic, cheese, milk, cheese, beans, gelatin.
10. Do not forget about the rest. Alternate intense workout with a relaxing, sleep at least 8 hours a day, ismatavimai the body extreme loads.
These simple tips will help you in the prevention of pain in my knees. Even if you are absolutely healthy person and never have problems with joints, don’t ignore these rules. It is better to prevent disease than to treat it.
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What to do if knees hurt after exercise?
But what to do if you have sore knees? Indeed, in this case, the prevention is not necessary. We offer you several optionsof what to do for pain in the knees after exercise.
1. Regardless of when you have felt discomfort in my knees during or after a workout — this is the alarm bell. In any case, you cannot continue to deal through the pain.
2. Interrupt on the lesson, at least for 5-7 days. The worst thing you can do is to continue to injure the knee further.
3. In this period, you can do Pilates, yoga or stretching. It is not only safe kind of stress, but also useful.
4. If you critically miss a full-fledged fitness classes, then try’s low impact workout. They give much less stress on the joints.
5. It still loads back gradually. Listen carefully to your own feelings: if you feel discomfort, it is best to stop training for a longer period.
6. You can use special restorative ointments for the joints. For Example, Diclofenac, Ibuprofen, Voltaren Emulgel. However, this does not meanthat one can continue through the pain, permanently using an ointment for your joints.
7. Use the special clamps or bandages for the knees. Also in the classroom, you can wrap your knees with an elastic bandage. This will limit the mobility of joints and reduce the risk of pain in the knees.
8. Consume as many of jelly and gelatin. These products are a valuable source of amino acids, which play an important role in the work of the muscles, ligaments, joints, cartilage and other connective tissues.
9. If the pain in the knees does not pass, we strongly recommend that you consult a doctor. The specialist will determine the exact cause of pain and prescribe the proper treatment.
10. Remember that exercising at home is a special risk zone. When learning you can’t control techniques, and to adequately assess loads without a professional trainer is not always possible. This is why you need to be extremely attentive to the signals your body.
Always remember the simple rules that will help you to avoid discomfort and pain in my knees after a workout. Never sacrifice your health in the name of quick results.
Read also: Top best ballet training’s low impact load as a beautiful and elegant body.