Weight lifting while heavy - knees

jiim_e
jiim_e Posts: 15 Member
edited November 15 in Fitness and Exercise
I've been going to the gym regularly for about a month. I typically do ten mins of cardio (e.g. elliptical) to warm up, then do weight lifting for three sets of typically about 5 exercises, then about half an hour of cardio and then a warmdown.

I go two days on, one day off (so four days in every six, four or five a week). I try to split my weight training into upper body and lower body - so upper body day, lower body day, rest day.

But for the past week or so I've had more and more pain in my knees on lower body days, to the point that many exercises (e.g. leg extension machine) are quite painful to do even with barely any weight on the machine. On the other hand, I don't feel much/any knee pain on the elliptical or walking.

Shall I lay off weight training my legs until I'm lighter and my knees are having an easier time? (I'm about 126kg right now). Or do I need to work on strengthening my knees/legs to prevent this sort of thing?

Replies

  • jemhh
    jemhh Posts: 14,261 Member
    Can you list the exercises you are doing as well as the weights you use for them?

    Many people find leg extensions uncomfortable for their knees. They aren't really an exercise you go really heavy on. They are more of a lower weight higher rep exercise. I'm wondering if that is part of the problem.
  • jiim_e
    jiim_e Posts: 15 Member
    The highest I was doing before I started reducing weight due to pain was 39kg leg press (using one leg) 3x8 per leg
    Leg curl (both legs) 27kg 3x8
    Leg extension (both legs) 32kg 3x8

    Since developing leg pain I've been doing body weight squats, plus last lower body day I did

    3x10 leg curl 14kg
    3x10 both leg press 32kg

    I tried leg extension with literally like 8kg and it hurt too much to do more than one rep
  • Azdak
    Azdak Posts: 8,281 Member
    Somehow--either from cardio or resistance training--it sounds like you have an overuse injury. If it is mild, you might be able to work through it. If it is more severe, you might need medical intervention (antiinflammatories, rest) to quiet things down before you try to build back up (again, that treatment needs to be prescribed and supervised by a doctor or therapist).

    The leg extension is definitely something you should eliminate--for now and probably for good.

    Try other exercises -- leg press, body weight squat, sit/stand, step up--and find movements that you can do w/out pain. Start at very low weights or step height and higher reps--12-15 per set; pay attention to range of motion and alignment. If you find you can do these exercises without pain, g-r-a-d-u-a-l-l-y increase weight in tiny increments. If you feel a little more secure (and, again, pain free), try some single leg presses--low weight, controlled movements, perfect alignment.

    If you get persistent pain in some of these movements that doesn't seem to be lessening in any way, then you will probably have to see a healthcare professional to get things straightened out.
  • SonyaCele
    SonyaCele Posts: 2,841 Member
    leg extensions are knee killers, avoid if you can. if you must do them, just do them at the top 25% of the range of motion, better yet dont do them at all. There are better exercises to strengthn the muscles around the knees. Since you are overwight you may benefit from using a TRX to assist with body weight training exercises and mobility stuff. Check out TRX squats.
This discussion has been closed.

Categories