How to Avoid Knee Pain During Workout

Have you lately begun a new exercise program?

Getting back into shape is both difficult and enjoyable, especially when you begin to see results.


Muscle soreness is one of the possible outcomes, especially if you haven't exercised in a long time.

But what about persistent soreness or stiffness in your knee?

Unfortunately, 1 in 5 people experience knee pain (patellofemoral pain) sometime in their life.

If you’re up against knee pain when you exercise, don’t lose heart – or momentum – on your workout plan.

Take a look at these simple ways to avoid knee pain while working out.

 Check out Feel Good Knees Digital here

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A Word of Caution on Knee Pain

As a physical therapist, I encounter a lot of clients in the clinic who have knee discomfort, but I always build personalized exercise and therapy regimens for each individual because everyone is different.

Similarly, take these ideas as basic advice about preventing knee discomfort and visit your doctor or physical therapist for a treatment plan that is tailored to your needs.

Four Tips for Preventing Knee Pain

1. Start With the Right Shoes!

It's fantastic that you want to become more active by taking up running, weightlifting, yoga,, or other forms of exercise.

Just make sure you start off well by wearing the appropriate shoes for the job!


When evaluating someone for knee pain, I always look at their footwear.

improper foot support can trigger a chain reaction of improper alignment up the leg, causing additional tension at the knee.

When you combine poor alignment with repetitive motions like squatting or jogging, you will end up with a strained knee and more pain.

Still don't believe shoes are important?

Check out this research study, which found that footwear significantly affects how loads are transmitted through the knee!

What To Do?

If you’re starting a new activity such as running, invest in yourself by purchasing a high-quality pair of running shoes with excellent support.

For the best fit, buy shoes for your foot type and arch height.

And if you’re unsure, visit a local running store or see a physical therapist who specializes in running.

If you’re on a tight budget, consider buying supportive insoles instead to improve your running shoes.

2. Assess Your Form and Technique

You don't have to be a physical therapist or a personal trainer to appreciate the significance of appropriate exercise technique.

A few simple tips can help you reduce knee pain and even avoid injury in the first place.

Avoid Knee Collapse

Knee collapse occurs when you allow your knees to cave inwards while doing activities like squats and lunges.

This form failure is one of the most common faults I see in the clinic and one of the major causes of knee discomfort and injury.

To avoid knee collapse, keep your knees aligned vertically with your heels, even if that means modifying the intensity of the exercise.

Maintain Good Posture and Alignment

Before performing an exercise, always take a few seconds to “square up” into a strong athletic stance:

• place your feet shoulder-width apart
• and engage your abdominal muscles.

Getting your setup ideal before practicing squats, jumps, or lunges will help you maintain good posture and avoid pain and injury. 

Yoga is also a great exercise to help you build strong form and posture, while avoiding injury.

Watch Quality Over Speed

Faster isn’t always better.

I’d much rather see someone perform 8 controlled squats than 12 sloppy ones.

Remember the phrase, "You get what you train."

Training poor quality motions sets you up for future injuries.


So, instead of racing through your workout, focus on quality motions. Your knees will thank you later.

Check out Feel Good Knees Digital here

3. Strengthen Around the Knee

Did you know that more than ten muscles cross across the knee joint to assist you bend and extend your knee?

While it is vital to strengthen common muscle groups like the quads and hamstrings, it is also critical to consider the muscles above and below the knee.

Work Muscles Above the Knee:

If you want to prevent knee pain (or even treat a painful knee), make sure you strengthen your hip muscles, or glutes.

Strong glute muscles aid in the alignment and rotation of the lower leg.

However, if these muscles are weak, they can cause improper alignment and increased stress on the knee.

To strengthen the glute muscles, incorporate a few hip stabilization exercises such as clamshells, sidesteps, hip kicks, and lateral step-ups.

Work Muscles Below the Knee:

Don’t forget about ankle stabilization exercises!

A stable ankle provides a strong base of support for your knee, improving your balance and preventing further knee injury.

Practice single-leg stances on a soft surface and use a resistance band to strengthen the ankle through all 4 planes of motion.

4. Consider Cross Training

When you begin to feel knee pain when exercising, it is critical to determine the main source of the problem.

Some types of activity are more taxing on the knee than others.


Running (or jogging) is one of the most popular exercises for people who want to start exercising again.

It's simple, free, and convenient to use practically anywhere.

However, if knee pain prevents you from tying your laces, you should seek a different style of exercise.

It's critical to stay active, so locate some cross-training exercises that will raise your heart rate while simultaneously relieving your knee pain.

Even if you aren’t experiencing knee pain, it’s always good to mix up your routine with some cross-training.

Yoga

Performing 30 minutes of yoga is a great way to vary your exercise routine.

The benefits of yoga are multitude: not only will you improve your stability with balance exercises, you will also strengthen your legs and trunk muscles without further stressing your knee.

If you’re new to yoga and ready to get started, check out  Lose Weight Today with Yoga Digital here

It provides detailed instructions and beginner modifications for your practice, plus a 6-week workout plan any beginner can start with.

Swimming

Swimming is an excellent cardiovascular activity and one of the greatest low-impact activities for knee recovery.

Biking

Biking is another terrific low-impact activity.

This will strengthen your quads and allow your knees to rest after high-impact exercises like jogging or jumping.

Rowing

Rowing allows you to gain strength in your lower limbs without pounding the concrete.

Rowing is also a terrific cardio activity that tests upper-body strength.

Bonus: Compact rowing machines fold up, and take up a lot less room than treadmills or most other in-home cardio equipment.

Final Thoughts

While knee discomfort is prevalent among active individuals, it does not have to be a chronic problem that you simply "live with."

By adjusting your routine and taking into account a few elements such as form and footwear, you'll be set up for a lifetime of physical activity - without the nagging knee discomfort.