You are finally getting back into the swing of working out and then your knees start hurting. Great! Now what? You really want to get in shape, but your knees are so sore that you just can’t get yourself to keep going. Maybe you are suffering from tendinitis, torn ligaments, or cartilage damage, but whichever way you slice it, you need to get rid of it. And you need to do it now. Here’s how:
Let Your Pain Guide You
As amazing as it feels to get through an entire workout, if your knees are making the feat miserable, you need to stop. There is nothing to be ashamed of if you don’t finish, because if you do try to push through you could be causing permanent damage.
Stretch the Supporting Muscles
Oftentimes, tight muscles are the root cause of knee pain. So it only makes sense that stretching out your knee’s supporting muscles can help alleviate it. But what stretches should you do? Here’s what the American Academy of Orthopaedic Surgeons recommends:
- Quads – Stand up, bend one knee, and point your heel towards your bum. Use your hand to pull your foot toward your body, stopping as soon as you feel the stretch. Hold this for 30 seconds, holding onto a chair with the other hand if necessary, and then switch sides.
- Hamstrings – Put both legs straight out in front of you while sitting on the floor, keeping your feet relaxed. Place your hands on the floor next to your legs, palms down, and slide them down to your feet, as far as you can go. Again, hold for 30 seconds.
Fight the Inflammation
When it comes to anti-inflammatories, you have a lot of options. Of course, you can always take a pill (like ibuprofen) and fight it from the inside. And if the pain is too much for you to bear, you should absolutely take one. However, you will also want to apply some ice to your knee for at least 20 minutes. Because nothing fights inflammation better.
Take Baby Steps
Now that you are pain free, it can be tempting to jump right back into your workout as if nothing ever happened. But don’t. You need to take it one step at a time. Ease your knee back into the motions until you can get through an entire workout pain free.