The knee joint is difficult to organize and regularly experiences heavy loads. And therefore it is not surprising that knees hurt after training, walking on the stairs, getting up from the chair. Often the cause of pain lies in arthrosis or destruction of the articular cartilage of the knee.
Little bit about the knee
The knee joint has very limited mobility. It allows you to bend the leg in one projection and rotate it a little. And most importantly, anatomically from birth, protection is provided from bending the knee back. Otherwise, we would not be able to stand on straight legs.
All mobility is provided by a complex of ligaments of the knee joint and calyx. The main materials forming the knee are cartilage and elastic fibers.
We also note about the pathological tuberosity of the tibia in children, later you will understand why we said this. Therefore, they may complain that the knee hurts when they squat.
It is known that friction occurs between the moving parts inside the knee. It is minimized by articular fluid. The joint itself is in the joint bag.
Thus, if the knee hurts, then the causes of pain should be sought in:
- the joint;
In what situations can your knees hurt?
Most often, knees hurt when squatting and standing up. Less often - only after a squat. Incorrectly performed leg press, squats, lunges can initiate a knee injury.
Most often, during heavy exercises on the legs, it is the knees that suffer, and not the ankles or hips. It's just that they are experiencing the most severe load. It would seem that the ankle is experiencing even greater stress, because it carries all our weight. But he never bends like a knee. In general, he also gets well. He just does not have such a complex structure.
Pain in the knees can accompany both squats with a barbell, and with an empty bar. And sometimes without it. Or you can feel pain even without training while sitting at home. Why? Perhaps you are overweight, or a very sedentary lifestyle and another thousand and two reasons for inflammation of the knee joint.
Causes of knee pain
The load experienced by the knee joints destroys them over time. It should be remembered that the resource of each part of our body is limited. After the exhaustion of this resource, the regeneration processes cease to be ahead of the destruction process. The countdown begins. For example, at first a person feels pain with arthrosis, and then they change his joint. Therefore, you should be very careful already at the first signs of a problem.
The beginning of arthrosis
The modern world erases age boundaries with arthrosis. Arthrosis can be local in nature (for example, only the knee joint) and polyarthrosis. And also it can be of an infectious plan (chlamydia can provoke it) and trophic, associated with a lack of nutrition.
Trophic problems of the knee joint occur if there are not enough joint-forming substances in your diet or if the blood supply to the cartilage of the knee is disturbed.
Arthrosis is manifested by acute or dull pain during movement. Most often, the knees hurt after training and during it. Treatment is prescribed by a doctor.
Without treatment, the situation may worsen to such an extent that the pain will haunt you even at night when you are in bed. She will not let you sleep. Then you have to make a prosthesis of the knee joint and forever forget what a leg press or squat is.
If you feel even slight pain, it is better to postpone weight training until your doctor consults. And before that, deal with an empty bar.
Danger for teenagers who are intensely involved in sports
Knees hurt not only with arthrosis. Another unpleasant thing that can happen to a knee is Osgood – Schlatter disease (we talked about it at the beginning). It is characterized by the formation of a painful cone under the patella on the tibia.
Such a bump is found in adolescents aged 11-15, regardless of gender, actively involved in sports. Because a teenager may complain that his knee hurts when he squats.
When moving, pain in the knee is due to the proximity of the bumps to it. She is already painful, and there is still constant jumping, running. This disease goes away on its own. The bump often disappears, even if there is no treatment. As a rule, there is no sense to carry out treatment.
Joint deformation due to flat feet
Flatfoot is a dangerous enemy. Because of it, the foot is incorrectly placed on the supporting surface. The whole skeleton suffers from this, starting with the ankle and ending with the neck. From flat feet, the big toes, knees are deformed, the hip joints are destroyed, the head hurts.
If the problem is not solved, the process of destruction of the knee cartilage is inevitable. Excessive load on the knee caused by the upright position of the foot will gradually “kill” it.
With insufficient intake of substances of joint-forming substances into the body, the process will only accelerate. That is why you need to eat right and balanced.
Flat feet should be cured from childhood, at this time the skeletal system is actively growing and changing. Special gymnastics will help you with this. In adolescence, it is already more difficult to change anything.
To minimize the negative impact on the joints, it is better for people with flat feet when squatting with a bar or bar to put special orthopedic insoles in their shoes.
Often with arthrosis, flat feet are also found. Treatment of flat feet for adults is no longer available, you can only slightly improve the condition of the feet.
Injuries: gradual and sudden
Now let's talk about injuries in the gym. When working with scales, the bar, you can get injured immediately, or gradually, systematically violating all the laws of power loads.
You need to know what exercises are dangerous for the knees: leg press, squats and lunges. If you do not follow the correct technique in each exercise, you can easily earn knee joint diseases even to a healthy person and have contraindications for training.
A leg press is considered less dangerous than squats. Lunges, like squats, are the most painful. Injury treatment is a must! It is necessary to eliminate the causes of pain.
Let's look at why knee injuries can occur during training. Note that these are not all the causes of injuries, but the most common ones:
- One of the rules of squats or lunges is that the knee should not go beyond the line of the big toe. Squatting in another way is harmful, there will be injuries.
- Do not straighten your knees if you are doing leg presses or swinging calves. Knees slightly bent. This was invented so that the legs do not relax. Indeed, in a straightened state, the knees snap, and you can slightly relax the muscles - the weight will still not fall. And most of the load will fall on the knee joint - again, harm to the knees, leading to injury.
- A bench press or squat cannot be done with the knees inward. Remember - the knee looks in the same direction as the toe.
With arthrosis, it doesn't matter how you squat. Any high load is harmful. Pain can occur at any time: before and after the squat.
Often people try to save a sick knee by rubbing various products and ointments. You can do this, but in many cases such treatment is useless.
Subcooling does additional harm to your knees. This is especially true for girls who love to wear a short skirt and thin tights in the winter.
How to deal with pain
Going to the doctor does not always reveal the cause of the pain. It often happens that the doctor will shrug and say that you are healthy. This is because on MRI, signs of arthrosis are not detected in the early stages. In the early stages, a crunch in your knee may give you away. Although some live with it all their lives without progression, not knowing about any arthrosis.
If you have not been diagnosed, try this:
- Determine at what stage your knees hurt during squats. If you can do an incomplete squat without pain - do it.
- Do the leg press in the same way. Pain is your compass.
- Tie your knees with elastic bandages. You can not rewind very tightly so that you can walk the whole exercise with bandages. Often this helps. Work the first time with an empty bar, and not with a heavy barbell.
- Warm up well - best on an exercise bike. It is he who will provide the maximum safe warm-up for your knee device.
- You can use warming ointments. But remember, if your skin is sensitive, you get only harm. The skin will burn, and if you wrap it with bandages, you won’t be able to do it at all.
- Increase weights gradually and slowly. You are a pain researcher and must clearly understand when the pain begins, and what can be done without it. Pain is your guide and red traffic light.
- Take chondroitin and glucosamine, vitamins and unsaturated fatty acids in the form of dietary supplements or in natural form.
Most importantly, be mindful of your health. Remember that acute pain and discomfort in the knee joint are contraindications for weight training. Better postpone your workout until your doctor consults. In this way, you will not cause additional damage to the diseased joint and are more likely to prevent a more serious problem.