While exercise and exercise are designed to energize and give you a good feeling, pain may be present from time to time. And knees are among the most commonly affected areas of the body. No need for an alarm, just follow the stop, drop & roll method to shake off and get back to work.
If pain occurs during exercise, stop judging. Shake it out, give your quadriceps some stretching and continue the exercise slowly and in a controlled manner. When the pain stops, stop the movement you are doing to cause the pain and move on to something else.
For example, have the exercises aimed at the lower body (such as squats and lunges) and move to the upper body. Ups, pull-ups) or core exercises (planks) for the rest of the workout. Or, if you're on the treadmill, switch to an upper body ergometer or even a recumbent bike might work.
Evaluate the pain at the moment and once you're done with the workout. If the pain is sharp, persistent, or you find that you can not strain your leg, it is best to seek medical attention immediately and obtain a professional opinion.
When your knees hurt or you return from knee pain, you need to focus on the load on your lower body again or choose alternative activities to keep you moving.
For your strength training, weighted squats or lunges (eg with machines, barbells or other weights), jump squats or lunges, or box jumps should be avoided until you are painless. Instead, focus on bodyweight exercises; Concentrate on doing exercises slowly and avoid stretching your knee at the top. Add range of motion the way you can tolerate it.
If squats and lunges still do not suit you, try squats, deadlifts, hip extensions, bridging, abduction or adduction (standing or lying down), and monster walks. This could be a great opportunity to work on the stabilizer muscles in the lower body to help you get better than ever!
Cardio helps to prevent you from exercising with high intensity training. Try Stepper or Stepmill, stationary or recumbent bikes, cross trainer or the ARC trainer instead. Avoid quick direction changes as you change course and opt for options with less impact.
While you may want to see a doctor or physiotherapist to diagnose your knee problem and often find knee pain can be traced to overuse, strength discrepancies (front of the leg opposite the back of the body), or tightness in the lower body. As always, avoid overtraining and take time to stretch after exercise.
Foam rolling is a great way to balance overuse injuries and prevent pain. Rolling your IT band, adductors, gluteal muscles (Figure 4), quadriceps, tibia and calves both before and after training will go a long way in maintaining the integrity of your knees. Oh, and do not forget the bottom of your foot, which is literally your foundation! Grab a tennis ball and massage the sole of the foot before starting a leg workout.