Workout Injuries Q&A

saradoug

Hello everyone I just wanted to introduce myself and possible get some opinions on Injuries that can be acquired during exercise. I workout 5-6 days a week with heavy weights and cardio. On my last workout day, I did squats and I now have a odd feeling in my right knee. It seems to be tight. I can straighten my leg and bend it, but there is some discomfort. I am not in any serious pain. There seems to be some slight inflammation in the muscle directly behind my knee. Any suggestions as to what I can do to help speed up the healing process? I have squated for a few years now and this never seemed to happen to me before.

Thanks!

Also I am a very advid gym and recipe builder. I love exchanging workout ideas, tips, and recipes. I love adding new people and making new friends to help with accountability and encouragement.

~ Sara J.

zipa78

Not really possible to suggest anything over the internet, since what helps in some cases might make things worse for others. Rest and some anti-inflammatory painkillers is the standard prescription when a doctor can't be bothered in a case like this, so that should be a safe bet if you can't think of anything else.

I'd be more focused on how to prevent it from happening again. Make sure that your knees track out and to the sides when you squat down, not straight ahead. Squatting with your knees straight ahead puts a lot of sideways torque on your knees and can cause strain. Make sure that your feet point outwards and that your knees track your feet.

saradoug

Thanks zipa! My stance is always as you described I think I just over did it this time

bonniejo

I would also ice it Feel better!

cwolfman13

Put some ice on it and take some rest days. If it's not feeling better in a couple days then go see a doctor. It's likely you just have a bit of over-use and need to take some rest.

If you're up for it, an ice bath is also great way to aid and speed up recovery. You want the water 48* - 60* (I'm usually around 53* or so for mine)...sit in there for 10 minutes (no longer) and then follow up with a warm shower. It's hell getting into the bath, but you feel phenomenal afterwards. I always take one after a particularly hellish workout with my coach and after long endurance rides, especially if there was a lot of climbing involved.

saradoug

Thanks everyone! All those tips super helped and now my knee is back up and running! Can't wait to hit the gym Have an awesome Tuesday!

tomatoey

Also though, have a think about what you're doing that caused that knee to react that way (too much working out altogether, form) to avoid a repeat