sore knees

amandathegreat320
amandathegreat320 Posts: 25 Member
edited December 2024 in Fitness and Exercise
I apologize if this topic has been covered already! I have been doing heavy duty exercise for like 3 weeks. I do cardio (treadmill and elliptical mostly) for an hour most days--at least 4 days a week, yoga every morning, and I meet with a personal trainer 2 times a week. I have recently started having sharp pains in my right knee. After researching online I found that it could be caused by improper form during squats. Last week I did a program on the elliptical that called for you to squat while pedaling so I probably messed it up then. My question is this--what do I do? I don't want to stop working out (I still have like 58 lb to lose!!!) but I am unable to push myself as hard as I can with the pain. Any advice would be great!

warmly--Amanda

Replies

  • jallison12
    jallison12 Posts: 83
    Not sure if the same kind of pain. But I had stiff knees, sore going down stairs but manageable going up stairs? I found pigeon pose in yoga very helpful for my knees. I told my yoga instructor about this and she was surprised as pigeon is mainly for hips. But your front knee is way out there and it must have stretched the bits that were stiff, for me anyway. If you try this and it hurts more, obviously stop. If you go to yoga class maybe ask the instructor?

    These days my cardio is mainly a stepper machine which doesn't wreck my knees, but still allows me to burn 600 cals in 30 mins if I really go for it (Underworld bpm) . The elliptical is a similar kind of action, almost. A little more forward + back; stepper is up + down. Perhaps try a stepper if one is available to you?
  • KrystalSlim
    KrystalSlim Posts: 48 Member
    I've had the same problem, I'd say to really relax the knee and not to put too much pressure, it sucks and I don't really know if it's the same soreness as I had but you don't want to mess with that and wreck your joint longterm. People suggested me to do some swimming and yoga also is good. Personally I realized elliptical wasn't too bad or cycling (the kind where your back is supported). It's important to do some leg strengthening exercices to build up muscle around your knee to support it (and of course you can strength train the rest of your body also). Taking walks is also an idea. Oh and also I've been often suggested to ice it up, let's say before bed, and massaging it with the ice.
    Good luck! Take the time you need and stay active, recover well now so later you'll be able to go full out again. I guess it's life with it's unpredictable eventsTake care :flowerforyou:
  • amandathegreat320
    amandathegreat320 Posts: 25 Member
    Thanks to everyone! I don't do yoga in a class but I have been doing a pilates for posture at home. I am going to research exercises to strengthen my knees. It doesn't really hurt today (thank goodness!)
  • angrykitty13
    angrykitty13 Posts: 64 Member
    If you have good health insurance, consider consulting a physical therapist for a few tips on how to help eliminate your sore knees. S/he can help correct your squat form, for example, if you're doing it wrong, or see if you have a muscular imbalance causing the discomfort, etc. I'm doing a little work with a PT now for shin pain, and one of my problems is--seriously--weak hip muscles. I would have never known that without professional guidance.
  • dmchiz
    dmchiz Posts: 184 Member
    I would talk to your trainer as well- seems to me you could swap out weight training for a couple of your days a week and work on strengthening your quads and the rest of your leg muscles, which will help greatly with your knee pain. Without a more descriptive narrative on where exactly the pain is, and what type of pain, it's hard to say what the problem is. I had a torn meniscus (surgery in October) and have been working out really hard for the last 4 weeks. I'm very careful with my knees, but can tell the strength in my quads is helping with the stability (of course, I also have misaligned knee caps, osteo arthritis, etc, that all inherently lead to knee pain) But, Deffinately ice after workouts, and use an anti-inflamatory if you continue your workouts...good luck!
  • FitinFiveMonths
    FitinFiveMonths Posts: 63
    I actually just had a problem with both my knees with sharp pains.

    If they're stiff/sore after sitting down for a long time, going down stair cases, or during your workout routine then you might have what I had. I went to the doctor and she suggested no running/high intensity movements involving my knees for two weeks (she said light walking or leisurely bike rides were fine), to wear a compression brace around my most painful knee, two Aleeve a day (one in the morning, one at night) and to ice for a little bit each night. She also suggested new shoes (You should get new shoes at least every 6 to 9 months!).

    And it may not be your knees that are the problem, it could be that your thigh muscles aren't strong enough to support your knee muscles/joints. Your thigh muscles project your knees during exercise!

    After following her directions, my knees are healed and I'm back to running :)
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