Knee pain after a workout is a fairly common symptom for those who are actively engaged in fitness. Let's try to figure out can it be prevented discomfort in the knee joints? And what to do if your knees already hurt after a workout.
10 ways to prevent pain in the knees after exercise
As you know, the best treatment is prevention. We offer 10 simple ways to help you. avoid knee pain even after intense workouts.
1. Required warm up before class. High-quality warm-up will help prepare the ligaments for stress, making them more elastic.
2. Always do aerobic and strength programs. in sneakers. Forget about training barefoot or in non-sports shoes, if you do not want to suffer from pain in the knees.
3. Training should always be completed. stretching muscles. Take at least 5-10 minutes for stretching exercises. This will help relax the muscles and reduce stress on the joints.
4. Watch out for exercise technique. For example, during squats and lunges knees should not go forward socks. Never sacrifice technique in pursuit of the speed of exercise, otherwise the pain in the knees will visit you constantly.
5. If you are performing a program full of jumps, make sure your landing is on "soft feet." This is a position where the knees are slightly bent, and the heel does not touch the support at all.
6. Not worth it force load. The difficulty of training should increase 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 joint cavity. Drink water during and after training.
8. Competently approach the choice of fitness programs. If you know you have had knee problems in the past, avoid shock, plyometrics and exercises with large weights. Jumping, for example, can provoke pain in the knees even in healthy people, and for people with such a history it is doubly dangerous.
9. Pay attention to food. Consume healthy foods eat right and balanced. For example, carbonated beverages have a negative effect on the condition of bones and joints. To prevent pain in the knees after workouts, include the following foods in the diet: lean meat, fish, jellied meat, jellied meat, cottage cheese, milk, cheese, beans, gelatin.
10. Do not forget about rest. Alternate intense workouts with relaxing, sleep at least 8 hours a day, do not exhaust the body with extreme loads.
These simple tips will help you in preventing knee pain. Even if you are a completely healthy person and have never before encountered problems with your joints, do not neglect these rules. It is better to prevent the disease than to treat it.
What if knees hurt after workouts?
But what if you already have knees hurt? Indeed, in this case, prevention is not enough. We are offering to you Several variantswhat to do with knee pain after exercise.
1. Regardless of when you feel discomfort in your knees during or after training - this is an alarm bell. In no case can not continue to engage in pain.
2. Interrupt for the duration of the lesson, at least for 5-7 days. The worst thing you can do is continue to hurt your knees further.
3. During this period, you can do Pilates, yoga or stretching. This is not only a safe kind of load, but also useful.
4. If it is critical for you to skip full-fledged fitness classes, try switching to low-impact training. They give much less stress on the joints.
5. Return to previous loads gradually. Listen carefully to your own feelings: if you feel discomfort, it is better to stop exercising for a longer period.
6. You can use special restorative ointments for joints. For example, Diclofenac, Ibuprofen, Voltaren Emulgel. However, this does not meanthat you can continue to work through pain, permanently using ointments for the joints.
7. Use special locks or bandages for your knees. Also, during the lessons you can wrap your knees with an elastic bandage. This will limit the mobility of the joints and reduce the risk of knee pain.
8. Consume as much jelly and gelatin as possible. These products is a valuable source of amino acidswhich play an important role in the work of muscles, ligaments, joints, cartilage and other connective tissues.
9. If the pain in the knees does not go away, we strongly recommend that you consult a doctor. The specialist will determine the exact cause of the pain and prescribe proper treatment.
10. Remember that home workouts are special risk zone. With self-study, you can not control the technique of exercises, and to adequately assess the load without a professional trainer is not always possible. That is why you should be extremely attentive to the signals of your body.
Always keep in mind the simple rules that will help you avoid discomfort and pain in the knees after a workout. Never sacrifice your health for quick results.
Injuries during and after workouts
Among the common factors of joint pain, are their mechanical damage during exercise. Trauma happens:
- from strikes on simulators and equipment in the gym,
- when performing jerks, excessive training,
- during the fall.
The most common diseases of the joints include:
Each of the above diseases is based on inflammatory lesions of periarticular tissues. Also, the reasons for the patients joints may be previous surgical interventions in this part. In addition to diseases, often there are all sorts of sprains, tendon damage, sprains.
Strong tension - why?
During exercise, all muscles tighten, including the load on the joints. Therefore, they hurt if you overdo it in class. For example, during football, knees are mostly tense. Therefore, the cartilage apparatus is concerned in this particular area. Sports loads are not contraindicated, they just need to be reduced to less heavy exercises.
Pain in the hip joint is possible if there are abnormalities in the spinal column. For example, if a person suffers from diseases such as:
- intervertebral disc displacement,
- infringement of the nerve
The hip joint may remind you of an unpleasant feeling after a jump. In this case, it is necessary to turn to a traumatologist or manual therapist for a complete examination and appointment of special physiotherapy exercises. Sharp discomfort can appear when trying to sit on a string without proper preparation. Shoulder pains are possible if cervical or chest osteochondrosis is present. If discomfort occurs while lying down, then it is necessary to exclude diseases of the thoracic and cervical spine, to reduce the load.
Mobile connections of the human body often hurt professional athletes. First of all, sick organs are treated with the help of:
- medical preparations prescribed by a doctor
- special ointments,
- physiotherapy exercises.
The best treatment is injury prevention.
To prevent discomfort it is recommended:
- Eliminate traumatic sports,
- Do not get carried away by excessive loads
- Avoid sudden movements, falls.
To strengthen the joints from the inside, it is better to add vitamins and minerals, calcium-containing foods to your daily diet, for example:
Is it possible to play sports with joint discomfort?
It is possible to train with diseased joints, but it must be certain types of physical activity. After training should not be felt strong pain. When stretching the main effort falls on the knee, so you can not allow severe pain in this place. The shoulder joint cannot be overstretched if there are problems with the cervicothoracic spine. It is required to limit sports loads in case of acute pain in joints and during exacerbation of articular pathologies.
In sports, it is important not to overdo it with the loads. It is better to distribute the workouts so that they are more often and longer in time. Useful sports for diseases involving joint damage include:
With arthrosis, preference is given to going to the pool, yoga practices, and pilates. During skiing, the load on the knees, shoulders and hip is reduced. The thing is that when sliding, these parts of the body are more relaxed, even in comparison with ordinary walking. Cycling will help develop and strengthen the knee joint.
Types of pain during exercise
The knee joint includes three fairly large bones, condyles, ligaments, tendons and intra-articular bags. Depending on what part of it has undergone pathological changes, the ailments can be very different. It can be a burning pain in the knee when you get up on it, a weak aching at rest, or a sharp pain when walking.
The intensity in the knee when the load on the leg is strong or weak.
- under the cup
- on the back of the knee joint,
- on the side
- under or above the joint
- inside the joint with the irrigation in the thigh or lower leg.
It is these parameters that are taken into account when making a diagnosis, when a patient of an orthopedist or traumatologist complains: “I cannot stand on my knee - a sharp pain,” or describe other symptoms that have disturbed him.
The main causes of pain
A competent traumatologist or orthopedist, on the basis of the patient's complaints, makes a preliminary diagnosis, and even determines what was the beginning of the process in which pain in the knee appeared (when relying on it).
- sprains (pain occurs under the knee when stretching and continues after it),
- dislocations of the joint with a ligamentous rupture, damage to cartilage and bones or without bones (with a similar injury, the pain in the knee during exertion is very strong and continues even after the joint is fixed),
damaged cartilage can cause pain
For those who do not play sports, or suffer from a lack of movement at all, pain in the knee sometimes hides completely different reasons. As a rule, they become inflammatory processes, thinning of the cartilage layer, insufficient or excessive production of synovial fluid.
It must be remembered that even mild pain when walking sometimes turns out to be a symptom of a difficult disease in treatment, including deep varicose veins or venous insufficiency (they often worry about pain behind the knee, also when walking). Therefore, for any discomfort, it is recommended to immediately consult a doctor.
Symptoms of pain during exercise
Recognizing the reason why pain in the knee occurs when climbing a ladder or descending from it, while squatting or moving, is considered to be of paramount importance, because this is the only way to designate treatment tactics.
Each injury or disease of the joints is characterized by a set of unique symptoms. Sometimes even it is enough of them for statement of the diagnosis.
Knee pain in sprains
Sprain in this area is considered to be a banal injury, however, the described symptom can significantly impair the quality of human life.
- sharp pain when getting up on the knee, as well as when trying to move a limb in any plane,
- flicks or crunches in the joint,
- slight swelling and bruises appearing above the site of symptom.
When stretching, the pain in the knee joint during exertion is so severe that the victim begins to suspect a fracture. However, it is quite simple to differentiate these injuries: at a fracture, the limb is immobilized below the site of bone damage (it is impossible to move your toes, for example), and when stretched, physical activity remains.
Sometimes a sharp pain in the knee when turning the leg or with a sharp blow to it signals a dislocation.
- noticeable deformity of the joint
- sharply growing tumor
- unbearably severe pain in the knee when walking on stairs and any other foot movement, which made it impossible to perform any manipulations, even passive ones,
- local temperature rise.
Sometimes dislocation is accompanied by rupture of ligaments. In this case there are bruises on the knee. Independently it is very difficult to correct. In addition, this process may be complicated by additional injury to the articular tissues.
If the meniscus is damaged
Often in athletes or outdoor enthusiasts, pain in the knee joint after physical activity indicates damage to parts of the joint (especially the meniscus is damaged).
- the inability to straighten the knee, because of which the leg is in a half-bent state,
- acute pain
- rapidly increasing edema in the damaged area.
This injury is considered one of the most serious, as it can turn into an arthritic lesion, which is not always possible to eliminate which even by surgery.
In inflammatory processes
The pain caused by inflammation in any structural unit of the knee joint is different from traumatic in that it sometimes occurs in a state of rest. To understand that the reason for its appearance lies in systemic or other diseases that are accompanied by inflammation, it is possible by the following signs:
- localized on the back of the knee, when walking, there is a feeling of strong tension and clicks (similar symptoms are characteristic for inflammation of the popliteal ligaments),
- pain from the inside of the knee when moving or jumping extends to the thigh or foot (this indicates inflammation of the nerve fibers or damage to the condyles),
- weak pains under the knees from behind, also when moving tend to increase when squatting, often accompanied by swelling or noticeable bulging of a soft tumor (indicating the presence of a Becker cyst, inflammation of the bursa or problems with the blood vessels),
- the symptom is accompanied by creaking, redness of the entire knee and its edema, and sometimes it bothers the patient even in a state of complete rest (typical of arthritis and arthrosis).
As a rule, inflammations of the knee joints or their individual parts occur as a result of injuries resulting from unsuccessful falls, sports and physical activity. To diagnose them quickly means to start the fight against pathological processes in time.
Diagnosis of knee pain during physical activity
Especially important is the diagnosis in these places for professional athletes. However, even a person who is not related to sports wants to maintain the ability to move independently. To avoid complications and reliably determine why pain in the knees occurs after exercise, it is necessary to conduct a number of studies:
This is what a synovial fluid puncture looks like.
- laboratory examination of blood (sometimes urine),
- MRI or CT scan
- bone biopsy and / or puncture of synovial fluid,
- external examination of the joints.
Other specific methods for diagnosing articular pathologies depending on complaints are also used. The information obtained plays an important role in determining the tactics of treating pain in the knees after physical exertion.
What to do when knees hurt after loads
In the case when pain in the knees occurs during running and other physical activities or immediately after them, there is no single treatment plan. The doctor chooses the tactics of treatment based on the existing symptoms, phenomena provoking the appearance of discomfort and identified pathologies.
- Reduce the burden on the affected limb.
- Fix the joint with a special bandage or elastic bandage for the time of movement of foot or other forced loads.
- Do not load the legs without warming up.
- Use external warming agents or anti-inflammatory drugs with analgesic effect.
If a person experiences pain in the knee after a workout, and not at another time, it makes sense to reconsider the approach to the exercises and redistribute the load. However, the best way out would be to contact a doctor who is treating joints.
In order to eliminate pain arising from descending, climbing, during a run or after jumping, the main treatment scheme includes the following points:
- anti-inflammatory drugs
- taking medicines and food supplements with glucosamine and chondroitin,
- physiotherapy and exercise therapy,
In some cases, patients with complaints of pain in the knee after running and other physical activities are shown surgical treatment in the form of:
- plastics of ligaments,
- removal of bone fragments or cartilage from the joint cavity,
- pumping fluid from the knee,
- removal of part of the bursa, adhesions or cysts of Becker,
- fixation of damaged areas of the joint,
- removal of meniscus or tissue damaged by pathologies.
What methods are applicable in a particular case should be addressed only by the attending physician.He also prescribes medications in the most appropriate dosages and selects a set of exercises that will help strengthen the joint and, as a result, reduce the likelihood of the recurrence of this symptom after exercise.
Drug Administration Rules
Nonsteroidal anti-inflammatory medications are designed to temporarily relieve knee pain when walking, treatment also occurs by taking other drugs. Diclofenac, Ibuprofen and NimesulideMost often, they prescribe a good anesthetic effect, but doctors do not recommend too much to get involved in them. This is due to the fact that at the initial stage of the development of pathology, whether it is an injury or an inflammatory disease, masking the pain can lead to further injury to the joint.
Anesthetic use is especially dangerous. athletes, in order to continue training in the same mode. Traumatologists to the question "Can I run with pain in the knee, taking strong anesthetics?" Answer unequivocally - absolutely not! First, this action will inevitably lead to the aggravation of the disease. Secondly, problems with the gastrointestinal tract will be added to the existing pathologies (many NSAIDs have a negative effect on the mucous membranes of the stomach and intestines). The only situation where you can dampen the discomfort and pain - after the development of the knee joint after surgery to replace it.
The same comments apply to drugs. with chondroitin and glucosamine. Even if the deterioration of cartilage tissues due to inflammatory and degenerative pathologies, in which it is impossible to kneel, and acute pain accompanies each movement, is diagnosed, they should be taken no longer than the period recommended by the attending physician. This is due to the fact that such drugs with uncontrolled intake can cause the development of diabetes and other complex diseases.
Features of treatment of pain by physiotherapy and exercise therapy
Appointment of physiotherapy and selection of exercise therapy should come only from the attending physician, who knows all aspects of the problem, because of which there is pain under the knee when walking, over it or to the side of the joint during any physical exertion or after it.
Warming up along with cooling the joint can bring both benefit and harm.
- warming joints shown exclusively for inflammation of bone and cartilage structures (gonarthrosis, for example),
- knee heating with synovitis or Becker's cyst often only aggravates the course of the disease,
- cooling is shown during sprains and sprains, but only on the first day after injury,
- warming injured joints (at stretching and dislocation) is shown only in the absence of edema and local temperature increase.
Such subtleties exist when pain occurs when walking, which is treated with exercise therapy. During its exacerbation, even therapeutic exercise complexes need to be minimized.
Of course, no one will combine pain under the knee and ice skating, or a sprint race. Nevertheless, doctors recommend to make a passive tension of the muscles of the legs from a prone position, so as not to burden the joints of the limb.
To avoid the appearance of pain after or at the time of physical exertion on the legs, it is important to pay attention to nutrition and strengthen the muscles of the legs. This will allow the joint tissues to become strong and at the same time elastic, thus avoiding injuries.
No less important point of prevention - keeping joints warm and comfortable. Any hypothermia, as well as overload, can adversely affect their condition.
The essence of the joints when performing exercises
To find out the causes of pain, you need to understand the work of the joints during physical exertion. In general, the joint plays the role of a mechanical hinge, providing mobility of the limbs. And during trainings, quite complex exercises are usually performed, which imply monotonous movements and many repetitions.
As a result, the cartilaginous tissues that protect the joints from abrasion begin to wear out gradually, which is why problems arise. In the normal state, the human body is able to restore such tissues, producing special substances glycosaminoglycans. But if the workouts are intense, and the loads are increased, then these substances simply do not have time to be produced, which leads to premature wear.
What makes your joints ache?
So, why do joints ache during training or after them. Here are the main reasons:
- Increased load. If the workouts are intense, the cartilage will wear out very quickly, and the joints, of course, will start to wear out.
- Wrong exercise. If you do complex movements incorrectly, then the load on the joints may increase several times, which will lead to their overstrain and, as a result, to pain.
- Joint diseases. There is a mass of diseases of the articular tissues that lead to their inflammation or even destruction. These include, for example, arthrosis, arthritis and others. By the way, not only the elderly, but also young people are exposed to such diseases today, so no one is immune from them.
- Injuries. Even if the injury was received a few years ago, it can be felt for a long time, and sometimes the whole life.
- Shortage in the body of substances necessary for normal functioning and restoration of articular tissues.
So which joints hurt the most?
- Knees. The knee joints work almost constantly, and not only during training, but also in normal everyday life, for example, when walking. Yes, and in the gym, they are constantly used. And that is why these joints wear faster than others.
- The ankle also suffers quite often, since the load on it is also very large, especially during running, jumping rope, squats, and so on. Worsening and uncomfortable shoes can aggravate the situation.
- Shoulder joints often hurt those who perform strength exercises, such as lifting a barbell or a dumbbell, push-ups, exercising on a butterfly-type exercise machine, and so on.
- Elbow joints can also suffer due to strength training, because they, too, are involved in the exercises with weighting.
- Brushes sometimes hurt bodybuilders, boxers, wrestlers and weightlifters. And the wear of the wrist joints is associated with improper weight or irrational distribution of the load.
- Hip joints hurt much less often and, mainly, in professional runners.
How to solve a problem?
What to do, if during training or after it joints hurt? First of all, you need to find out the causes of pain. To do this, consult a doctor and undergo a full examination.
Measures may be as follows:
- If the cause of pain is arthrosis or arthritis, then treatment should be started immediately. During exacerbations, anti-inflammatory drugs are usually prescribed, such as Nurofen, Diclofenac, Ibuprofen, and some others. In addition, to protect the joints from further destruction, as well as to restore them, chondroprotectors are recommended. Pick up any drugs should only a doctor. Also often prescribed physiotherapy procedures, for example, electromagnetic therapy, shock wave, ultrasound, and so on. In addition, at the time of treatment will have to reduce the load.
- If there is a premature erasure of cartilage, then it can be stopped. How? Replenishing stocks of glycosaminoglycans, which are responsible for the restoration of cartilage tissue. The body synthesizes these unique substances from two components: glucosamine and chondroitin. They are also produced in the body, but, fortunately, can enter it from the outside. So, today there are biologically active supplements based on chondroitin and glucosamine, which allow you to replenish stocks and start the process of restoring cartilage. The effectiveness of such funds is proven and high, but in any case, they should be started only after consulting a doctor.
- If the cause of pain are increased loads, then they will have to be reduced. You should not train "for wear", it will not lead to anything good. Reduce the number of repetitions, choose more simple exercises, in which the joints will not overwork.
- If you are worried about the effects of the injury, then this may indicate that the tissues have not recovered. And to speed up the process of their recovery can help some drugs and procedures that trigger the regeneration. So consult your doctor and tell about your problem so that he prescribes an effective treatment.
Three causes of pain
Joint discomfort after a workout can be caused by the following reasons:
Pain in the tendon-ligament apparatus. Overstretching of tendons and ligaments leads to their traumatization and, consequently, to painful sensations.
Pain inside the joint:
Arthritis. In the case of pain after exercise, it is about inflammation that occurs after an injury (dislocation, stroke, etc.). The joint is sore, not only during movements, but when palpating, often there is an increase in size due to swelling or an increase in the amount of intraarticular fluid.
Arthrosis is the destruction of articular cartilage resulting from chronic microtraumatization.
Famous bodybuilder Lee Labrada said: "Your strength, if genetically limited, is only the strength and endurance of your joints." As a result of prolonged overload arthrosis occurs, which is why pain and stiffness subsequently occur.
Some trainers and sports doctors believe that muscle pain after a workout is a useful thing, showing that the body has received a sufficient load. Bodybuilder slogan: "No pain - no growth." However, this does not apply to the joints: some exercises can cause pain, which will require the intervention of not a coach, but a doctor. An experienced athlete will always distinguish the "right" pain from the "wrong."
Pain in elbow joints
This problem is most typical for representatives of power sports: bodybuilders, powerlifters, to a lesser extent hockey players and tennis players, but any strength training can lead to problems in the elbow.
This joint is very delicate, therefore it needs maximum stability when carrying out strength exercises. You do not intend to stretch it or bend it along an unnatural trajectory, the most dangerous for him are the French bench press and deep pushups on the bars with weights. Also, do not abuse the isolated exercises for biceps and triceps, which lead to chronic trauma to the elbow cartilage.
The knee joint is a global problem for any athlete. For active sports (football, downhill skiing, tennis, wrestling, gymnastics, etc.), there are sprains, bruises and injuries to the ligament apparatus. For strength (bodybuilding, weightlifting, powerlifting, etc.) - abrasion of cartilage membranes and the formation of arthrosis.
Trauma to the knee ligaments occurs when movements in the joint along an unnatural trajectory, after which there is a partial or complete rupture of the external ligaments of the knee. A joint with such an injury begins to bend not only back and forth, but also left and right.
It is also possible to rupture the inner ligaments of the knee, and this causes its instability (the lower leg relative to the thigh can be moved as a drawer).
The defeat of the knee ligaments is a very serious thing, after it the career of a huge number of athletes was put to rest. It makes itself felt immediately: the pain occurs immediately after the injury, increasing significantly over time.
Meniscus damage occurs as a result of prolonged mechanical abrasion of the meniscus, or as a result of direct impact (a blow to the knee, dislocation, etc.). With such an injury, pain occurs sharply after an unsuccessful movement. Ingoda debris meniscus can "wedge" the joint - getting into an unnatural position makes movement in the knee almost impossible because of the sharpest pain.
Damage to articular cartilage
This pathology is also the result of prolonged mechanical abrasion, which occurs due to constant monotonous overload (running, cycling), or due to excessive vertical load (weightlifting, bodybuilding). It is extremely harmful to the knee joint of a large weight athlete (sumo, bodybuilding). If the cartilage is damaged, except for pain, the patient may be disturbed by a crunch during movements.
Chronic abrasion of the knee cartilage inevitably leads to arthrosis.
Pain in wrist joints
In the wrists, pain after a workout usually occurs due to damage to the tendon-ligament apparatus. The reason may be excessive flexion or extension (tennis, hockey, martial arts), as well as excessive force load on the hand. Arthrosis in this joint is extremely rare and most of them are genetically determined.
Four important preventive measures
As you know, any injury is easier to prevent than to cure, so each athlete must follow a number of simple rules so that he does not go to doctors:
Carefully follow the exercise technique. Many adolescents in the basement "rocking" are engaged without a coach, and then complain of problems with the joints. A qualified trainer not only selects the athlete an adequate load, but also carefully monitors the technique of exercises.
Do not neglect the warm-up. Any training should begin with a warm-up. It increases blood flow in the muscles, increases the stretchability of tendons, prepares the cardiovascular and respiratory system. Any professional will tell you: "no warm-up is the path to injury."
Use orthoses - special dressings that fix the joint. The orthosis prevents the joint from moving along an unnatural trajectory, and also protects the tendons by redistributing the load.
Carefully dose the load. Do not pursue rapid progress, excessive load and overtraining do not contribute to the correct technique of exercise, and therefore increase the risk of injury.
Let's sum up
Painful sensations in the joints that occur after playing sports are the result of injuries, improper exercise techniques, non-compliance with safety measures during training, as well as excessive physical exertion. Therefore, this problem requires the intervention of not only the doctor, but also an experienced coach.
Author of the article: Victoria Stoyanova, 2nd category physician, head of laboratory at the diagnostic and treatment center (2015–2016).
Causes and symptoms
If we ignore pain and injuries, then even with proper exercise technique, the following symptoms may develop in the zone of the knee or elbow joints:
- a significant reduction in the range of movement of the limbs,
- aching and shooting pains.
When the above symptoms appear, it is necessary to turn to a general practitioner, who will determine the necessary treatment and make an individual list of permitted and prohibited exercises.
Most often, professional athletes suffer from joint pain. But at the risk zone are those people who are trying to train "at the limit of opportunities", not paying attention to the appearance of pain. It is especially important to abandon the intense athletic (running, jumping) and weightlifting (barbell presses) exercises, if previously diagnosed:
- arthritis (inflammation of the joints),
- tendonitis (inflammation of the tissue lining the joints),
- recent surgery in the articular zones,
Natural causes of pain
It is the knee joints that after a workout hurt most often due to the impact of static and dynamic loads on them. When performing exercises, changes occur in the musculo-ligament apparatus or bone and joint elements. For example, when lifting a person’s ligament weights, they undergo a certain test of strength and elasticity. They stretch and then assume an anatomically correct position.
If the nature of the changes is temporary, then pain in the knee joints is considered a variant of the norm. Under what conditions discomfort after workouts can be considered natural and does not require seeking medical help:
- there are light, short painful sensations caused by an increase in the concentration in the muscle fibers of lactic acid. It is formed during anaerobic glycolysis and excreted from the body within a few hours. The rate of lactic acid metabolism depends on the fitness of the athlete’s muscles. To accelerate its removal practiced exercises for stretching, massage, short rest,
- there is aching dull pain lasting for a short time. It is not localized at a certain point, but extends to the entire knee. Usually such sensations are experienced by athletes who lift a lot of weight or who are engaged in freestyle wrestling. The dull nature of the pain syndrome is due to the temporary squeezing of the knee joint.
Discomfort occurs with the natural aging of the body. With age, an insufficient amount of collagen is produced, which is responsible for the elasticity of the joint articular structures. Their strength is reduced, so the impact of previous loads can cause microtrauma hyaline cartilage. В дальнейшем это может привести к развитию гонартроза — тяжелой, плохо поддающейся лечению патологии.If after 40-45 years, the athletes after a workout hurt their knees more often and more intensively, then it's time to revise their mode, reduce the load.
Pathological causes of pain
Pain - a protective reaction of the body to the effects of external or internal damaging factors. There are many pathological causes of discomfort, they are very diverse. Experienced sports doctors are able to diagnose based on a person’s complaints and external examination. To confirm it assigned instrumental studies. The most informative are radiography, arthroscopy, MRI, CT. A definite clue for the doctor becomes a sport in which the patient is involved.
People start jogging to lose weight, prolong youth, improve overall health. After the first classes, even under the guidance of an experienced instructor, pain arises in the knees. Over time, they disappear, as the strength and elasticity of ligaments, tendons, and muscles increase significantly. But, if the intensity of the discomfort increases with the runner, then we can assume the development of pathology. Why knees hurt after training:
- traumatic meniscus injury. If the load is misallocated while jogging, the shin may be unsuccessful turning relative to the thigh. The nature of the pain arises - sharp, sharp. The main symptoms of meniscus injury - extensive swelling, increased severity of discomfort during palpation and during movement,
- dislocation of the patella. Displacement of the patella occurs after a fall with a knee stop or a strong blow. The pain is sharp, but disappears quickly. After going to a doctor, therapy takes only a few days. If an athlete neglects medical care, the usual dislocation of the knee joint is gradually formed,
- chondromalacia patella - a pathological condition in which the destruction of the cartilage of the posterior surface of the patella occurs. After jogging there is aching pain, which disappears only after a long rest. An urgent need to consult a doctor for the relief of the degenerative-dystrophic process.
In the emergency room, runners are more likely to turn in case of ankle ligament damage or partial rupture of the Achilles tendon during a sharp start. But under excessive loads, the knee-tendon apparatus is injured. Despite adequate therapy, sometimes pain in the joints after exercise.
Lifting barbells, dumbbells
These are the most traumatic sports for knee joints experiencing excessive loads. Professional athletes at the end of a career often have problems due to microtrauma hyaline cartilage, leading to the development of gonarthrosis. The leading symptom of this type of osteoarthritis is pain, aggravated by flexion and extension of the articulation. If after a workout the joints hurt, then doctors suggest the occurrence of such pathologies:
- arthrosis of the knee, various forms of arthritis. Their development is indicated by long-lasting discomfort and the appearance of crepitus - a crunch during squats,
After lifting weights, knee pain occurs due to previous injuries: meniscus injuries, rupture of one of the cruciate ligaments. In connective tissue structures, yarns are formed, reducing the functional activity of the joint, provoking its instability.
Walking and cycling
While walking and pedaling a bicycle, the knee joints move monotonously, and this is a common cause of damage to any joint. When a knee hurts after a workout, and this condition lasts for at least an hour, this may be a clinical manifestation of the following pathologies:
- Osteoarthritis is a recurrent disease, accompanied by the gradual destruction of cartilage tissue. To stabilize the joint in the body, the process of osteophyte formation starts (growth of the edges of the bone plates). While walking, they squeeze sensitive nerve roots, causing severe pain. The discomfort in the knees after workouts is also explained by the trauma of the nearby soft tissues,
- gouty, rheumatoid, psoriatic arthritis. Pain after walking or cycling may indicate an inflammatory process developing in the joints. If there was no treatment at this stage, then soon the training will have to be forgotten forever. Destruction of hyaline cartilage begins, which ends in disability,
- dissecting osteochondritis - aseptic necrosis, leading to the separation of a small area of cartilage from the underlying bone and its displacement into the joint cavity. As a result, a freely lying intra-articular body is formed, provoking the appearance of pain during and after walking.
Acute pain syndrome is a sign of knee injury, after which any movement becomes impossible. Discomfort in the area of the joint of weak intensity is felt due to a previous injury. For example, if a synovial capsule was damaged after a fall, then during the healing process, fibrous tissue areas could form on it. With this type of injury, the athlete must dispense the load on the knee.
The main methods of eliminating pain
Pain caused by natural causes is easy to eliminate. Typically, this is practiced by stroking the knee, and then its vigorous rubbing. Intense rush of blood to the structural elements of the joint occurs, muscle spasm is eliminated, and lactic acid is accelerated. Professional athletes know well what to do if their knees hurt after a workout:
- straighten up, rest your arms on your hips, lift yourself up, putting emphasis on the toe, first of one, then of the other leg. Vigorously shake feet, do rolling on the heels. Perform exercises 20 times in 2-3 sets,
- legs wide apart and slightly bent, the position of the arms is arbitrary. Gently swing from side to side to warm up. Then do shallow attacks, cycling both knees,
- stand up straight, straighten your back, turn your legs alternately back and with your hands tighten your feet to your buttocks. Perform the exercise 10-15 times in 3 sets.
Sometimes painful sensations persist even after massaging the knees and physical therapy. Sports doctors have different types of gels and ointments with a cooling effect. Usually their main ingredients are menthol and camphor. They act on the receptors of the subcutaneous tissue, showing analgesic, distracting, irritant activity. After applying the ointment or gel, there is a pleasant feeling of coolness, and the discomfortable sensations completely disappear. What else can you do if your knee joints hurt after a workout:
- use cold packs. Cooling helps to reduce the intensity of discomfort. A pack of ice cubes wrapped in a thick cloth is applied to the knees for 10-15 minutes
- rest for 30-60 minutes. You can just lie down or sit down, and put your legs on a pillow or put on a low stool,
- fix the knee with an elastic bandage. For this purpose, a narrow bandage of medium or high elongation is applied, which is wrapped several times around the knee. Pharmacies and medical equipment shops sell sports bandages that are comfortable to wear and do not restrict movement. Sports doctors recommend using them during training to reduce the likelihood of injury.
The special cream Ben-Gay (in green packaging) with menthol is positioned by the manufacturer as a means of improving the tolerance of prolonged physical exertion. The drug is recommended for use both before workouts and after their implementation. But it contains methyl salicylate, included in the group of nonsteroidal agents. Therefore, frequent use of Ben-Gay can lead to excessive pharmacological stress on the body with the likelihood of an allergic reaction.
What to do when the joints ache after a workout, only the doctor decides after the diagnostic activities. If the results of instrumental studies have not revealed a degenerative tissue degeneration, then wearing knee bandages and a good warm-up before workouts will help eliminate knee discomfort. And when detecting a developing articular pathology, long-term therapy with chondroprotectors, analgesics, NSAIDs is required.
What kinds of sports are dangerous for the joints
Chronic joint pain is diagnosed in professional runners, tennis players and weightlifters.
But acute joint pain associated with injuries, pursue the participants of contact sports (for example, basketball or football).
As for training in the usual mode, physiotherapists and even the famous Arnold Schwarzenegger emphasize that there are no dangerous exercises. Improper execution techniques will make even regular squats a “killer” of the knee. Properly chosen pace and a gradual increase in load, over time, will allow you to perform even potentially dangerous exercises.
Squatting on one leg (popularly "pistol")
Squats with a leg extended forward require physical training and already pumped muscles. Some physiotherapists equate this exercise with a barbell squat.
Only a few repetitions will pump the buttocks, quadriceps and small stabilizing muscles in the ankles and knees. Independently master the correct technique of the reference exercise is almost impossible. This leads to the fact that beginners perform a “pistol” with a walking knee. Even with the perfect squat technique, it is not recommended to perform more than 10 repetitions. Excessive enthusiasm for such squats will lead to wear of the knee joint, in particular damage to the anterior cruciate ligament.
With the wrong technique, it is not the triceps that is loaded, but the elbow joint itself, which leads to the appearance of pain.
Classical push-ups are recommended for people with any level of physical fitness for the development of triceps. For the joints are dangerous back-pushing, during the execution of which, hands are turned behind his back.
Bench press from behind the head
Experienced bodybuilders and physiotherapists have unanimously recognized this exercise as the most dangerous for the shoulder joints. Even professional athletes are not always able to correctly hold the bench without support. For the overall development of the deltoid muscles is better to use dumbbells.
Intensive jump training very quickly leads to wear of the knee joints, especially in overweight people.
This is an explosive complex of exercises, which includes a variety of jumps. Initially, only professional athletes practiced this way, but recently women who want to lose weight have adopted plyometrics.
Such a seemingly simple exercise many people do wrong. When performing lunges without additional load, the risk of damage to the joints is minimized (it is necessary to do 100-150 approaches at a time to feel unpleasant symptoms). But the addition of a barbell will significantly increase the load on the knee joints. If the knee is positioned strictly above the foot, the glute muscles will take over the entire weight. Otherwise, the entire load is transferred to the knee.
Folk healers recommend the use of infusion or decoction of wild rose.
Red fruits are rich in anthocyanins, flavonoids with anti-inflammatory and antioxidant properties.
Anthocyanins block proteins that destroy collagen. As a result, the wear and tear of the joints slows down and the pains go away.
As an outdoor folk remedy, you can use compresses with turmeric.
The active ingredient curcumin works by inhibiting the production of proteins that cause joint pain and swelling.
Ointments and creams
Good helpers will be ointments and creams, which can be divided into:
- cooling (used to relieve acute pain caused by injuries),
- warming (can be applied for chronic pain, as well as before training).
The purpose of the application is to quickly numb the joint area.
The main ingredient of cooling ointments is menthol or eucalyptus. Without a doctor's prescription, you can buy horse balsam, menthol ointment. But if the pain is provoked by the wear of the joint, then external remedies based on capsaicin, bee venom and turpentine (Nikofleks, Apizartron, Kapsikam) will help.
Other effective ways
Additionally, to relieve acute pain, ice can be applied to the damaged area. This will distract the brain from pain and prevent the development of edema.
If the acute pain could not be relieved on its own, it is necessary to consult a doctor. Most likely, nonsteroidal anti-inflammatory drugs (ibuprofen, naproxen) will be prescribed.
How to prevent the development of joint pain after exercise?
To prevent and slow the wear of joints, you can drink a course of vitamins and dietary supplements. Tested and harmless are:
Proper warm-up and the use of special accessories will avoid unpleasant side effects.
First, you need to pick shoes with the appropriate level of depreciation. Running, jumping and doing weightlifting exercises in the same shoes is not recommended. To protect the knee and elbow joints you need to wear special bandages, calipers, clamps. The orthopedic surgeon will help you choose accessories with the required degree of rigidity.
Secondly, it is necessary to warm up before each workout. At the same time, the warm-up should be a slow and measured version of the main workout. If you plan to run, you need to prepare the knee joints by walking with a gradual increase in speed. Before playing tennis, maximum attention is paid to the elbow joints. You can swing the racket or the usual "mill". If you plan to perform exercises with a barbell, then you need to simulate the presses slowly, without using any equipment.
Properly distributed loads, the use of ancillary accessories and food additives will help protect joints from wear. But if the pain still began to bother you, you need to contact a qualified physical therapist to select an individual exercise program.