Should I Rest or Keep Exercising?

• Knee pain is often caused by hip and ankle problems, says personal trainer Luke Worthington.
• According to orthopedist Dr. David Geier, rehabilitation and exercise exercises can help.
• There are few situations in which complete immobility improves joint pain, Warsington said.
• Please see here for the detail.

Dear Rachel,

I’m confused. Certain movements, such as squats and boats, started to hurt my knees a bit, but not so badly that I couldn’t exercise. It’s unpleasant and doesn’t feel completely right, but it’s not so painful that I can’t continue. I don’t know if I should continue or stop. I don’t want to stop training with just one leg, but it’s really frustrating if I get seriously injured. It hurts a bit for a few weeks, but I’ve been training consistently. what should i do?

– pain

Dear pain,

Joint pain is incredibly frustrating to enjoy exercising, but worse is an injury that prevents you from exercising completely. So it’s only natural to pause your thoughts.

According to personal trainer and elite performance coach Luke Worthington, knee pain is surprisingly common, but there are things you can do to minimize it.

You don’t have to avoid all the exercises like Squat, And mobility exercises will help. If the pain persists, check with your health care professional.

Knee pain is usually caused by the lower back and ankles

The knee looks complicated, but it is a very simple joint with two movements, flexion and extension.

Knee pain is usually caused by problems with the lower back and ankles. If your ankles are not mobile enough, you may have difficulty maintaining proper alignment through your knees. If you are not moving your hips properly, your knees will bear more weight.

Knee pain not caused by a particular injury can be a sign of tendon abuse, sports medicine expert and orthopedic surgeon Dr. David Gaia told insiders.

“Continuing training is less likely to cause further damage, but it may take longer for the pain to improve than if you rested from painful activities for a short time.” Geier said.

Rehab and mobility exercises should help

If you want to reduce knee pain, exercise can help.

According to Warsington, there are few situations where complete immobility can improve the situation, especially with this type of knee pain.

“Exercise around pain and injuries has been shown to promote healing, reduce pain and improve recovery time,” he said.

Geier recommends working with a physiotherapist or physiotherapist to learn rehab exercises that can help speed up knee healing and recovery, but if that’s not within your budget, Warsington will do it for you. I shared some of the exercises I can do.

“To deal with the load distribution between the hips and knees and encourage the hips to share fairly, we need to increase the strength of the back of the leg compared to the strength of the front of the leg.” Warsington. Said.

This means placing squats and lunges on the back burner and instead focusing on the movement of the hinges and bridges to move the gluteal muscles, hamstrings, and adductor muscles.

Improving ankle mobility is also beneficial because it allows the tibia to move more freely and puts less stress on the knee.

He recommended these exercises:

Posted by Luke Worthington (@lukewtraining)

Seek medical attention if the pain is constant

There are situations where you should meet a medical professional.

“If the knee pain is in a very specific location, such as the side or back of the knee, and the pain is consistently there, or if the knee is significantly swollen after training, then with the following signs of injury: There may be a laceration in the meniscus. “

In such situations, he recommends seeing a doctor or orthopedic surgeon to examine the nature of the injury and see if surgery is needed.