How To: Training With Knee Pain
The body is pretty amazing. It is designed and created to move.
Joints and muscles work together and in harmony to move us around every day. Sadly, over time those joints and muscles can become hindered and limited in their movement, or injuries can plague a person and limit them.
Whatever the scenario, taking care of your body is important.
The knees are a part of the body that need special attention because of their purpose in moving us and most importantly bearing weight everyday when a person walks, stands, runs, or jumps.
Over time however, the knees can become weak and even injury can occur.
Weight lifters and runners especially can experience knee issues overtime because of the stress that comes with working out.
When just one knee is damaged, it can throw the whole body off, like tires on a car that are out of alignment.
So, if you find yourself dealing with knee issues, working out can still happen, but you need to be safe.
Making sure that anything you do, especially leg work, is done unilaterally (one side at a time) to help promote balance.
Make sure you are also cleared to lift weights on your knees if they are getting bad because if you push them too hard you could open the door for an even worse case.
So, if you've got some knee pain and find yourself frustrated, never fear ... here are some tips you can follow RIGHT NOW:
1. Take a Walk -
If you just cannot do anything for legs anymore because your knees are bad, walking is better than nothing. Hop on a treadmill and set the incline up a little (if possible) and focus on the movement of the leg, contracting the quads, hamstrings, and buttocks with each stride. This can help push blood into the muscle and is also great because the knee is bending and moving.
2. Box Squats -
A correctly done box squat can effectively load the hamstrings and glutes, taking the pressure off the quads and knees. This is a great way to get in your leg day, without throwing it all out the window!
3. Cycling/Spinning -
Cycling/spinning are actually an anabolic movement, which means they will help in building the leg muscles, while running is more of a catabolic (breakdown) movement. By jumping on a bike and challenging yourself with a slight resistance when it comes to pedaling, you can actually protect the knee and still build up the quads, glutes, hamstrings, and calves.
4. Supplement with Turmeric & Glucosamine
If you're currently popping NSAIDs like candy to try and alleviate your joint discomfort, there are alternative solutions. Turmeric, upwards of 600mg a day can assist with inflammation to prevent wear and tear and current pain. Adding Glucosamine to your diet can aid in lubrication of the joints and soft tissue to prevent friction that causes pain. Our SUPER FLEXY® is the perfect 6-in-1 solution to your achy joint pain!
5. Mobility & Flexibility -
I don't care how swole you want to get, or how much you lift, you need to be taking care of your soft tissues so they do what you want, when you want them to. A major component of your overall health is mobility, and you should be doing it for at least 15 minutes EVERY SINGLE DAY. We recommend global mobility, that address the whole body and it's functional movement.
Dealing with joint pain that derails your training plan can lead to disappointments and lack of motivation.
While that's totally understandable, you have to CHOOSE to be positive when you struggle to find positives.
Don't give up, Red H has got your back!