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Knee Pain – Symptoms & Remedies for bodybuilding and fitness

Overview

Knee pain is a common complaint we hear all the time in the Gym, and we hear it from all ages.

There are different causes for it, whether it is an old injury or inflammation, or even a series of condition

Knee Structure

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Knee Structure

Causes

1. Old injury
2. Bursitis (common in bodybuilding)
3. Wrong exercise position
4. Hip, foot, or ankle problems
5. Iliotibial band syndrome
6. Infection
7. Arthritis
8. Tendonitis

Knee injury

1. Old Injury

Many of us are living with old injuries and we forgot about it and think it is healed but there is no such rule.

Many times such injuries come back with nasty pain anytime.

When a certain weight with a certain angle hit a fragment or a piece of bone which has been dislocated can be blamed for such injury, a common injury is called kneecap or patella can cause the same symptoms

Remedies

Old Injuries can vary greatly so you have to check with your doctor how severe the condition is, it can be very mild and up to an immediate surgery so check that out and make an MRI make sure what is causing the pain from the old injury

The most common injury and is an inflammation caused by repeated squats, leg presses, and all kinds of quads workout.

It can also happen from repeated going up on stairs and it happens in all kinds of sports from tennis to athletics and it is not dangerous

2. Bursitis (common in bodybuilding)

there is a small fluid-filled sac in the knees to prevent friction between bones and ligaments, these sacs get irritated and inflamed when there is so much repeated load that happens

Bursitis Injury

Remedies

A. Reduce load on the knees (if you squat every week, reduce to every 10 days, etc..)
B. Apply Ice daily on your knees
C. Use anti-inflammation cream 2 to 3 times per day or use Deep freeze patches overnight for three days in a row
D. taking Volutareen and Tri-B injection shots once a week

3. Wrong exercise position

There are a few mistakes that people do in the leg workout that can lead to pain

1. The first thing is they do not do a proper warmup
2. Knee cross the toe in a free squat
3. Knee open up wider or narrower than toes
Read all about leg workouts HERE

Squat position

4. Hip, foot, or ankle problems

Hip, foot, or ankle injuries can cause an imbalance workout or even on daily activities which can cause problems on one side of the knee due to instability and excessive load on one side

Remedies:

First find the root cause of the Hip, Foot, and ankle problem with your doctor and try to stabilize motion and distribute the load on both legs

5. Iliotibial band syndrome

As you see in the photo below the Iliotibial band is extended from the hip up to the knee from the side, when it gets irritated due to inflammation it keeps rubbing the outer edge of your thigh bone can cause knee pain

Iliotibial band syndrome

Remedies

A. Reduce load on the knees (if you squat every week, reduce to every 10 days, etc..)
B. Apply Ice daily on your knees
C. Use anti-inflammation cream 2 to 3 times per day or use Deep freeze patches overnight for three days in a row
D. taking Volutareen and Tri-B injection shots once a week

Deepfreeze patches

6. Infection

Infection can cause tenderness in the knee and pain

Remedies

Seek immediate help from your doctor as Infection is a serious issue and can lead to the worst consequences

7. Arthritis

That is a common injury too, Knee Arthritis is the wear of the knee cartilage (Knee Cartilidge provides a thick layer of protection to allow the bone to move smoothly).


So when the cartilage wears out it causes stiffness and inflammation which leads to knee pain, osteoarthritis is more common and it is the same problem caused by aging.

It can also be caused by Gout as uric acid build-up, Rheumatoid

Arthritis Pain

Remedies

1. Anti-inflammatory drugs like repair gel and deep freeze
2. Physical Therapy
3. Excercise (Check with your doctor)
4. Injections of hyaluronic acid or corticosteroids into the knee
5. Surgery in severe cases

8. Tendonitis

Knee tendonitis is another kind of inflammation.

Tendonitis occurs when a tendon becomes irritated as we have read in Bursitis the same occurs with repetitive load or stress can cause those tendons to inflame.

Sometimes lots of hiking bending or lifting can cause Tendonitis

Patellar Tendonitis Exercises & Stretches for Pain Relief - Ask Doctor Jo -  YouTube
Tendonitis Pain

Remedies

1. Anti-inflammatory drugs like repair gel and deep freeze
2. Physical Therapy
3. Excercise (Check with your doctor)
4. Injections of hyaluronic acid or corticosteroids into the knee
5. Surgery in severe cases

Prevention

Prevention is always better than cure, in order to minimize the risk of knee injury and pain you can do the following

Knee pain remedies

1. Warm-up before a Leg workout.

Warming up is essential to prevent excessive load which can lead to injury or inflammation in the future.

Make sure to jump on the treadmill, spin, or elliptical before going to the core exercise

2. Workout positions. Make sure that positions are correct knee does not cross toe knees are in line with feet when squatting or leg press if you feel abnormal pain stop immediately

3. Cardio. Cardio can do magic to inflammations, the constant blood flow can reduce inflammation

4. Use Anti-inflammatory supplements. Daily anti-inflammatory supplements like Glucosamine are mandatory for bodybuilders, football players, basketball players, handball players, wrestlers, hikers, and athletics athletes to reduce the risk of inflammation in joints.

Adding omega 3 to your diet is a powerful anti-inflammation supplement

5. Massage and cupping. Deep tissue massage and cupping is very good way to reduce inflammation

6. Cryotherapy and ice bath. The newest technique Cryotherapy works wonder to fight inflammation and help reduce muscle soreness which boosts recovery.

Ice bath has been used for a long time especially in Scandanavia and Russia and it is one of the best techniques to reduce joint inflammations

Cryotherapy

7. Gym shoes. Wear the right gym shoes read the full article HERE

https://www.mayoclinic.org/diseases-conditions/knee-pain/symptoms-causes/syc-20350849
https://www.vanthielmd.com/common-causes-of-knee-pain-without-injury/

Mohamed Riadhttp://bodyguider.com
IFBB Bodybuilder, Bsc. Marine Engineering, Blogger

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