When you want to make a change in your life, working out is a fantastic way to do it. When you exercise regularly, you make your physical, mental, and emotional health improve (Knee Pain).
However, if you start a new workout program and knee pain starts to make you uncomfortable, it may put a damper on the program.
You don’t have to ditch what you’re doing. You can continue your program, become more aware of your body, and take action to lower your risk of injury and pain.
Read on and learn how to prevent knee pain when working out.
1. Warm Up Properly
Before starting a workout, warm up for at least 5-10 minutes by stretching and performing light exercises to raise body temperature. Dynamic stretches that increase flexibility should be performed before static stretching can be done after. To better target the knee, warm up with a few knee bends and use a foam roller to massage the muscles and soft tissues around the knee.
2. Use Proper Posture
Good posture balances the musculature in your legs and hips, which helps to evenly distribute the strain and stress of movements on your joints. It’s important to spend a little more time learning how to perform the exercises correctly and focus on maintaining proper form through every repetition. During exercise, make sure to keep your core engaged for stabilization to properly protect your lower body.
3. Gradually Increase Intensity
Knee pain can result from overly vigorous activity or a sudden increase in intensity. To prevent this, increase your intensity and speed gradually to give your body time to adjust and build strength and flexibility in the knees.
When increasing intensity, start with lighter weights or low resistance levels to lower the stress on the knee joints and gradually progress as you build strength. Do not forget to cool down after a workout session and use exercises such as planks and bridges that target the knee muscles.
4. Include Low-Impact Exercises
Low-impact exercises minimize stress on the knees and other joints and limit your risk for injury. Some examples of low-impact exercises are:
- using an elliptical
- tai chi
Rest and recovery are essential to prevent injury. Listen to your body and give it time to recover between exercises and workouts.
5. Strengthen Your Leg Muscles
Strengthening your leg muscles helps build stability and support around the knee joint, reducing the risk of injury. Opt for exercises like squats, lunges, step-ups, and calf raises that strengthen the muscles around the knees. Start with light weights and progress as your strength improves.
Use a foam roller to loosen up tight muscles and give a good stretch to the quads and hamstrings. Make sure to do specific balance exercises, such as single-leg stands, to work on stabilizing the joint.
Learning about this tip is especially important if you’re working on your fitness career. And when the time comes that you want to move forward and become a personal trainer, don’t forget to learn more about a workout routine that’s essential for becoming a trainer.
Learn How to Prevent Knee Pain When Working Out
By following these tips and consulting with your doctor, you can improve your fitness skills by learning how to prevent knee pain when working out. If you ever experience pain while exercising, it is important to contact a professional immediately. Take control of your health and start working out pain-free today. For more articles aside from these fitness tips, visit our blog.