Relieving knee pain?

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aprildawn81
aprildawn81 Posts: 668 Member
in Fitness and Exercise
Can anyone tell me the best way to relieve knee pain? I've exercised before and never had problems with my knees but since I've been jogging and doing zumba....they are really killing! Will this go away? I don't want to get a new exercise routine (I really, really like Zumba!) but I also don't want to damage my knees. Any advice?

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  • snlperdue93
    snlperdue93 Posts: 210 Member
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    I had surgery on my knee when I was 14 and have always had trouble with soreness in my right knee after working out. I have found that Biofreeze on my knee after a shower really helps. I get it from my chiropractor, but I am sure you can find it elsewhere. I also found that wearing a good knee brace when doing Zumba helps since you are putting quite a bit of stress on your knees.
  • ryanallison
    ryanallison Posts: 6
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    I've had knee problems all my life and come from a family full of knee issues. The best idea is to take an anti-inflammatory before the workout and then ice it afterwards. Getting your quads and thighs strengthened will help, it helps keep the knee where it's supposed to be (according my physical therapist).
  • jcpmoore
    jcpmoore Posts: 796 Member
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    Actually, the best plan is to have it looked at by your doctor who can then tell you if it's serious or not. In most cases the worst you will need is a little physical therapy. More likely they can give you exercises to do to strengthen the knee. I don't recommend working out on your knees when you know it's causing problems.
  • garnet1483
    garnet1483 Posts: 249 Member
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    Actually, the best plan is to have it looked at by your doctor who can then tell you if it's serious or not. In most cases the worst you will need is a little physical therapy. More likely they can give you exercises to do to strengthen the knee. I don't recommend working out on your knees when you know it's causing problems.

    This. But also, I've noticed that a lot of Zumba instructors don't teach, so much as demonstrate. They expect you to follow the bouncing butt. You need to make sure that while you're doing that, you're standing in a proper posture. Typically that means soft knees, straight line from your pelvis up to your neck (don't tuck your pelvis, but no duck butt, either) and avoid locking your joints at all times, unless it's specifically required. You can really torture your joints, knees specifically, if you're locking them, or standing incorrectly while twisting.
  • Bexx435
    Bexx435 Posts: 83 Member
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    Actually, the best plan is to have it looked at by your doctor who can then tell you if it's serious or not. In most cases the worst you will need is a little physical therapy. More likely they can give you exercises to do to strengthen the knee. I don't recommend working out on your knees when you know it's causing problems.

    This! I was having knee pain and just chalked it up to being sore - big mistake. Several days later I wasn't able to even put pressure on my leg at all. Saw a dr. and it turns out I've got patellar tendonitis. There could be several reasons for the pain (bad form, overexertion, not stretching properly, etc) but best to have it looked at.
  • lizard053
    lizard053 Posts: 2,344 Member
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    A sports medicine specialist is your best bet, but probably due to the increase in use!

    I suffer from patella femoral syndrome, basically mal-formed knees. I have to be careful sometimes, frequently the knee (or in my case knee cap) needs a little extra supports when exercising. The key to minimizing future knee problems is to strengthen the muscles all around the knee. I use light weights and try to do leg presses, leg extensions, leg curls and calf raises. And I stretch really well every time I exercise my knees. It helps reduce the pain. Icing and elevating following a workout can help reduce swelling.

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