Stretching tips for knee issues?

Beet_Girl
Beet_Girl Posts: 102
in Fitness and Exercise
During my workout, I'll usually start getting knee pain in one or both of my knees. This usually happens a half hour into my workout. I quit as soon as it starts. I'd like to work out longer but I don't want to damage my knees. I usually use a machine that's kind of like a mix between an elliptical and a stair stepper that provides a lot of knee support.

Are there any stretches I can do before or after my workout that would help?

Replies

  • stephanieross1
    stephanieross1 Posts: 388 Member
    Bumping this, my bf has issues with his knees, tried to do yoga to help but it just aggravates.
    look forward to the suggestions!
  • uconnwinsnc
    uconnwinsnc Posts: 1,054 Member
    Where is the pain? What kind of pain is it? You should probably talk to a doctor because knee injuries can often lead to game over if you aren't careful.
  • GetSoda
    GetSoda Posts: 1,267 Member
    Tell us about your workout that causes the knee issues.
  • BinaryPulsar
    BinaryPulsar Posts: 8,927 Member
    The advice depends on why you have knee issues. The problems can be from your knees, feet, hips, or some combination. Either way it might help, and won't hurt to do hip opening stretches (yoga types). You can google that. Rodney Yee has a youtube video of the hip opening sequence he does.
  • dnish53
    dnish53 Posts: 162 Member
    I do think you should go see a doctor but that is based on my experience of not going until the knee issues were really bad. Now I do some light stretches before a after workouts. Side lunges help warm of the knees along with like walking on my tip toes and then switching a walking on my heels.
  • Snow3y
    Snow3y Posts: 1,412 Member
    Do you have a history of knee issues? What exercises do you do exactly that cause the pain to start? When does it hurt when you are doing these exercises?

    I've had a history for "bad knees" and am told I will eventually have to have surgery to remove cartilage from the knees.. I usually have a clicking sensation when performing various movements, but i've overcome this by checking my form and techniques I use, ensuring I am very strict on myself.
  • Snow3y
    Snow3y Posts: 1,412 Member
    I do think you should go see a doctor

    Doctor, no.. Physiotherapist, yes..
  • BinaryPulsar
    BinaryPulsar Posts: 8,927 Member
    A physiotherapist is trained to help. A doctor can have you get x-rays that you can bring to your physiotherapist. A physiotherapist can help you with your feet, form issues, muscle imbalances, and all kinds of stuff. After you get a diagnosis you could get massage therapy if part of the issue is from muscle tightness and knots. A book that helped me is The New Rules of lifting for LIFE and info from Bret Contreras. I have knee issues since my birth, most challenging for the past 22 years. Mine were from a number of reasons. Foam rolling can also help, especially with the IT band.
  • Beet_Girl
    Beet_Girl Posts: 102
    I actually did get x-rays taken by my doctor, who said everything looks normal. I did have an inflamed bursa a couple years ago from sitting down funny in heels. But that was in my left knee, and the pain will happen in both knees. The machine I'm on is similar to a cross trainer but a little different-I'm told its great for the knees. Pain starts about a half hour in-no change in what I'm doing to bring it on.

    I might look into physical therapy-is that something I could get covered by insurance?
  • BinaryPulsar
    BinaryPulsar Posts: 8,927 Member
    Insurance depends on where you are and what kind of plan you have. But, even one or two sessions would be worth it to get things checked such as foot placement, your form with things such as squatting, and a check for knee cap alignment and muscle imbalances. Then the work is just to do the right exercise. Though doctors and physios sometimes say not to do things that really you can work your way back to.

    It depends on what your priorities are. I don't run because I dance, walk, and lift weights. That plan works for me.

    Those elliptical machines aren't good for my knees. People say it is good because of there being no impact. But, my knee issues are due to a bad alignment of my knee cap and worn away cartiledge.

    If you do any one thing too much, you can get an overuse injury. That's another possibility.

    Once you know what the issue is, you can learn to work with it, rather than making it worse.
  • kristinegift
    kristinegift Posts: 2,406 Member
    I would recommend not just stretching but also strengthening. I've had a huge range of knee issues (tendonitis, ITBS, plica band inflammation), and they issues have always resolved themselves when I've committed to doing squats, lunges, and various core exercises in addition to running. You'd be surprised how closely your knee pain can be tied to muscle deficits in your glutes, quads, etc. But I'd also recommend seeing a doctor or physical therapist if you want more specific advice, so they can evaluate you as an individual the way that internet strangers can't :)
  • Beet_Girl
    Beet_Girl Posts: 102
    Awesome thanks. I guess it is worth investing in some physical therapy. I've never had any type of training on what proper form should be.

    Although I know seeing a physical therapist is important to know what is right for my own body, but if any of you all have any internet/book references for proper form when working out, I'd appreciate it :)
  • BinaryPulsar
    BinaryPulsar Posts: 8,927 Member
    With my knee problems doing more strength training and less cardio helped (as someone else mentioned).

    Two books helped me the most.

    The New Rules of Lifting for LIFE (this book is for people that have had injuries).

    Strong Curves (bretcontreras.com): This book focuses on the lower body (glutes, hamstrings, quads). It is very informative for people that have had knee injuries. Helps you work with muscle imbalances. Has very effective glute exercises that are easy and don't stress your knees (hip thrusts). He has weight programs and body weight programs. In the book.
  • _Terrapin_
    _Terrapin_ Posts: 4,301 Member
    PT and if knee is sore post-workout, according to a PT who helped me avoid surgery, ice and heat since this joint has poor blood flow, and keep ice and heat on it for an hour is possible. Best of luck...PS--google knee exercises if you cannot a PT.
  • Beet_Girl
    Beet_Girl Posts: 102
    BinaryPulsar-you are awesome! I found a good deal on Amazon for that first book and snagged it :)

    I really have no idea how strength training works, so I'm eager to learn.
  • BinaryPulsar
    BinaryPulsar Posts: 8,927 Member
    BinaryPulsar-you are awesome! I found a good deal on Amazon for that first book and snagged it :)

    I really have no idea how strength training works, so I'm eager to learn.

    Great! :-)

    I also ice my knees when they hurt. I freeze ice in Dixie cups and peel away the top layer to apply the ice. It's called ice massage.

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