Knee pain is very common in individuals who work out and are very active in the gym and the worst part of knee pain is that it also affects every activity you do including walking, running, playing, sitting, etc. It doesn’t matter if you are young or old, knee pain is something that everyone experiences, there are a number of knee strengthening exercises and knee stretches for knee pain and weak knees.
Most of these stretches and exercises are short-term fixes (still useful), but if want to get rid of knee pain permanently then you’ll have to fix the root cause or the mistakes that you do while training your legs. Anyhow, we will give you one amazing knee strengthening exercise at the end of this article, which if done regularly, will avoid knee pain, but first, you need to fix some root causes of knee pain.
Today we will give you some of the most common root causes of knee pain in the gym and if you can fix all these, you will never experience knee pain again.
Knee Pain After\When Squatting
Squats are one of the most common and effective exercises for the lower body but squatting can cause knee pain if not done correctly, more specifically if you experience knee pain while squatting or after squatting then your knee path is probably wrong.
When squatting it is very common to see knees “caving in” especially when squatting heavy, whenever your knees “cave in” they get a lot of rotational forces which is bad for your knees (since knees dose not have the capabilities to rotate).
How to fix your knee path
To fix your knee path and to avoid any rotational forces on your knees, always make sure that your knees are traveling in the direction of your toes. It doesn’t matter if you are squatting or leg pressing or hack squatting always bend your knees in the direction of your toes, this will also allow you to lift heavier weight more safely.
Knee Pain From Leg Extensions
Leg extensions are infamous for causing knee pain, does that mean leg extensions are bad for your knees? absolutely not!
As mentioned in the above mistake, rotational forces are bad for your knees especially under heavy load and it is very common to see people externally or internally rotating their hips to hit different parts of their quads while performing this exercise which will always lead to knee pain if done on a regular basis.
How to avoid knee pain on leg extension
While performing leg extensions keep your knees facing forward and your toes pointing towards the ceiling (don’t point your toes outward or inward) this will keep the tension on your quads and not on your knees and it will also allow you to lift heavier weights which is always good for muscle growth.
Knee Pain After Running on a Treadmill
Many of you might have noticed when you run too much on the treadmill your knees start hurting the next day this is because you are running on a flat treadmill.
whenever you run on the ground your body has to slightly tilt forward (shifts your center of mass forward) in order to keep moving in the forward direction this ensures that there is a slight bend in your knees(soft knees) all the time whereas when you are running on a treadmill you don’t need to tilt forward because you don’t move in forwarding direction and your knees are staked all the time and this causes knee pain.
How to avoid knee pain on the treadmill
whenever you are running on a treadmill you have to make sure to make it a little incline so that you have to bend a little forward in order to not fall backward this will make sure that your knees have a slight bend (soft knees).
Knee Pain Due to Not Warming up Correctly
If you are not doing any of the above mistakes and still getting knee pain then it’s because of not warming up correctly or not warming up enough before jumping into heavy exercises, and doing this can potentially cause arthritis in the future as before loading any joint heavily its very important that the cartilage of that specific joint has a lot of blood in it and you can do that by doing enough warmup exercises.
How to warm up correctly to avoid knee pain
Before doing your heavy compound exercises like squats, hack squats, lunges, or leg press make sure to do at least 4 sets of bodyweight squats (slow and controlled) or 3-4 sets of leg extensions with lightweight this way since the warmup weights are light it won’t decrease your performance on heavier lifts and you’ll have better joint health.
Best Knee Strengthening Exercise to Avoid Knee Pain
Once you’ve fixed all the causes of knee pain, now it’s time to bulletproof your knees with this exercise which is sissy squats.
But before you start doing sissy squats you’ll have to make sure that your knees have a lot of blood in them which simply means you need to have a quad pump first and then you should start doing this exercise. Now, if you have a lot of knee pain then it is recommended to avoid this exercise and wait until your knee pain gets better, and after it does get better you can start performing this exercise.
Note: Avoid any movement that tends to increase your knee pain and there is no exercise that you HAVE to do to get rid of knee pain.