Why Do I Get Knee Pain after Exercise?

Exercising, Pain or Injuries, Posture

If you find yourself suffering from knee pain after exercise, it could be due to something obvious like below or it could mean something more.

1. Insufficient warm up or cool down during exercise

Before you begin your cardio like running or aerobic exercise, you need to warm up by doing very light aerobic exercises to warm up the muscles. Then you can follow by stretching before moving on more intensive aerobic exercises or strength training.

The same goes after the end of your workout sessions- you need to do static stretches (meaning stretch and hold for a minute if you can) to cool down. Stretching helps to prevent muscle cramps.

This is common enough and a lot of other sites mentioned the above reason. But a less mentioned reason is:

body knee pain exercise - Why Do I Get Knee Pain after Exercise?

2. Incorrect exercise posture during exercise

Have you ever notice that some people make very loud thumping sounds when running on the treadmill? Yours truly is guilty of the same. When that is the case, you are using the wrong part of your feet and in the process, you may put too much of strain on your knees as well.  More alarm bells should ring if you usually walk with the wrong posture- ie bow legs, knocked knees, duck’s feet (feet turned inwards) or feet that turns outward too much. By nature, certain posture misalignment, due to muscle imbalance leaves a lot of strain on your knees.

Rightfully when we exercise, we should use our leg muscles- the quadriceps, hamstrings, calf muscles, etc to absorb the shock of exercise. You should not put pressure on your knees- ie using your knees to push down the stepper on the stepper machine or moving the pedal on the bicycle. If you are doing that, you would end up hurting your knees more in the long run.

When you have constant knee pain, that gets worse after exercise, the solution is not to avoid exercise (it could make your condition worse and hasten the onset of arthritis or osteoporosis). A lot of people with knee pain (and are usually overweight) tend to stay away from exercising.  Health professionals through dozens of studies and research encourage people with knee pain  and arthritis to start with light aerobic activity and do strength training- train up surrounding muscles like quadriceps, hamstring and calf muscles to support your weight.

But a lot of studies did not place emphasis on doing these exercises correctly. You must consciously use your leg muscles when exercising instead of putting the pressure on the knees. You can start using cardio machines that are more friendly on the knees such as a stationery bicycle or the cross trainer machine.

And on the rest of the day, be conscious in your daily movement not to put too much of pressure on your knees. Like what Dr Bookspan said,  there is no point of exercising correctly for 10 minutes when you spend the rest of the day in the wrong posture.

Related Posts

Don’t Blame Coke or Fast Food for Obesity There is a recent protest going on because a number of parties are angry that Coke is sponsoring an established website, familydoctor.org. Concerns rose because Coke, soda, McDonalds, and a host of other fast food have been blamed for the rising in obesity pandemic on developed countries. While I agree that taking too much sodas and fast food di...
Should I set up a home gym or join a gym? Once during the H1N1 outbreak, a local sports equipment store have gotten very creative- in their advertisement, not only that the offer tips to counter H1N1, but they’ve use this as an opportunity to promote home gyms. In fact, I’ve noticed that the company had really gotten really creative in their advertisements. Gym memberships are notably e...
Cracked skin and dry skin on the heel area of the feet indicate postural imbalan... When the skin of your heel always crack and peel, it is not only an indication of dry skin but also a postural imbalance. Of course, you can try to keep the area clean and dry through wearing slippers and applying creams to the heels consistently. This helps the problem on the surface only. After a few years, you may start noticing that you have...
STOP after meals I've learned to STOP after eating a meal. Did that during my trip. And after I came back, I continue the habit. In the morning around 8am, I will take my breakfast, followed by lunch at about 1pm. After I finish my lunch, I tell myself to wait till dinner till my next meal. Sometimes, when I have to work late or if I get hungry, I will take fruits....
Effective fat burning and body conditioning home workouts I came across this very good 30 minutes video from YouTube on a workout- it is actually targeted for moms but I find the video contains quite a comprehensive list of exercise. The instructor Chana Balk is also very knowledgeable. The exercises are not easy and during the beginning, you may need to pause the video often to take short rest. But as...
Spread the love
  • 7
  •  
  •  
  •  
  •  

Leave a Comment


7 + = 16