Always bear in mind that knee pain can be an annoyance for individuals who engage in weight lifting since it can put a stop to the workout routine. Due to the excess force placed on the knee joint while weight lifting, knee pain is obviously a usual complaint. In most cases of knee pain, they can be managed at home but if the pain is intense or does not seem to subside, a doctor should be consulted.
Causes of knee pain
The knee pain that is linked with weight lifting is often triggered by lunges or squats that require excess force placed on the knee. While performing squats, the rear part of the patella is subjected to increased force than usual.
Issues with patellar tracking, chondromalacia patella and tendinitis can lead to knee issues among weight lifters. When it comes to patellofemoral pain or runner’s knee, it refers to various conditions that trigger pain around the anterior portion of the knee. Even though runners usually experience this type of pain, the force applied on the knee during weight lifting can trigger the same type of knee issues.
Close look on knee problems
If an individual has issues with knee tracking, there might be wear and tear on the cartilage at the rear of the kneecap. In case the deterioration is not treated, it can result to chondromalacia which involves excessive wearing out of the cartilage.
Women are more likely to end up with patellar tracking problems since the hip joints are farther away from the knee joints which causes the patella to point out to the sides. There is perceivable popping sound within the knee as well as pain if being seated for extended periods of time. If the individual experiences patellofemoral pain, there is a dull pain below or on the front part of the patella. Take note that chondromalacia develops among teenagers and young adults which results to pain after resting, grinding sensation and generalized tenderness.
Management of knee pain
Most cases of knee pain due to weight lifting can be managed with the RICE method. Over-the-counter non-steroidal anti-inflammatory drugs (NSAIDs) can also be given to relieve the discomfort during recovery.
The individual should refrain from squats or lunges during the recovery since this can lead to further damage and delay the healing process. The quadriceps and hamstrings must be stretched and strengthened as part of the treatment and prevention of future knee issues. Remember that strong quadriceps and hamstrings are capable of holding the kneecap in place.
Deep tissue massage can also relieve the knee pain due to tendinitis. Taping of the knee joint during the recovery period is also beneficial. In addition, surgery is infrequently required unless remains of the broken kneecap cartilage necessitate elimination or the kneecap requires realignment.
The initial step in preventing knee pain during weight lifting is to engage in the exercise properly. If the individual is uncertain on how to perform a particular weight lifting exercise, he/she should not perform it until a personal trainer has been consulted.
Avoid any abrupt changes to the intensity of the weight lifting routine since it increases the risk for knee problems. Additionally, increasing the amount of weight and repetitions performed must be done in a gradual manner.