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Is exercise becoming a pain in the knee for you? This is what an ortho doctor suggests you can do

Published on:3 November 2020, 14:23pm IST
If you have been experiencing terrible knee pain while exercising, then here is some help.
Nikita Bhardwaj
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Don’t ignore knee pain during or post-workout. Image courtesy: Shutterstock
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Have you ever experienced striking pain and heaviness in the knee while working out? What about after you are done with a workout? If yes, then you should read this article because we got in touch with an orthopaedic specialist to discuss all the possible reasons why knee pain could plague you while working out.

Firstly, Dr Ashutosh Jha, consultant orthopedics at Columbia Asia Hospital, Ghaziabad suggests that we need to understand why this pain is happening. He says it’s majorly because of certain rigorous exercises that can lead to force accumulation. 

“The muscles around the knee area act as a shock absorber. If you overhaul them, then they will experience wear and tear and ultimately lead to a lot of pain in the front and the rear part of the knee,” he explains. 

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Sudden spike in physical activities lead to severe knee pain, says Dr Jha

“I have seen people who otherwise lead a very inactive life but when they join the gym or a yoga class to maintain their weight, they are so motivated that they overdo it. Of course, if your body is not properly greased and if you strain it more and more then it won’t be able to take it,” he suggests.

knee pain during exercise
You just can’t choose to ignore knee pain. Image courtesy: Shutterstock

So, if you are a beginner then take it slow. Your body will tell you when to stop and you have to listen to it. Don’t wait for your knee to start aching to stop working out. Pay attention to any heaviness you feel in your legs, especially the knees. It could be a sign for you to end your workout session. 

Never stop exercising if you are experiencing pain in your knees 

“This is again a myth that if you experience any kind of pain then you mustn’t exercise. Instead, you should know that pains indicate your upper limit. Now your body has told you that you can’t exercise beyond that. Note it down. And at least for a week, do the same amount of exercise. Don’t exceed it. There is no hard and fast rule of how many reps to do and how many kilometers to walk as every individual is different. Stopping exercise won’t make a difference,” he explains. 

Wearing proper shoes is the key

Wearing the right kind of shoes that provide ample cushioning is important if you want to avoid knee pain. Failing to do so also leads to severe pain. A good shoe absorbs the impact better and keeps your knees safe.

Your knees won’t be impacted if you walk or run on a treadmill, revealed Dr Jha

“This is an absolute myth that treadmills are the worst for your knees. In fact, I will say walking or running on the road that too without proper shoes is the worst thing for your knees as there is no shock absorption. The entire impact is coming on your knees,” he clarifies. 

He adds: “Treadmills are built in such a manner that their belts absorb shock and your knees and joints remain safe. And even if you are walking outdoors then instead of walking on the road or a cemented track you should walk on grass for proper cushioning.”  

knee pain during exercise
Avoid injuries by buying the right pair of running shoes. Image courtesy: Shutterstock
Maintain a proper exercise routine

It is always better to maintain an active routine throughout. This will not only help you lose weight but also keep the stress away from your muscles and joints. Another reason for this is that young people have stronger and fresh muscles. It is easier for them to maintain and sustain that impact.

“Also, if some exercises are triggering pain then I would suggest you to get rid of them immediately. As either your muscles aren’t strong enough to take it or you might not be nailing the technique. To get some relief you can take the help of cold compression. If the pain doesn’t go away in four to five days then must see a doctor as it can be a major injury,” Dr Jha concludes.

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Nikita Bhardwaj Nikita Bhardwaj

Six-pack abs are all that Nikita needs, along with her daily dose of green tea. At Health Shots, she produces videos, podcasts, stories, and other kick-ass content.