Injuries and RehabTell us where it hurts! Do a quick search before asking about your shoulder injury to make sure your question hasn't already been answered (about 50 times), and read the sticky post first.
hi, i am a 32 year old woman who never did any sort of weight training in her entire life...up until december 2008. i've never been an athletic person or someone who was disciplined enough to exercise 3-5 times a week. through the years, i've gone through bouts where i would do treadmill walking or walking in the park...but these were not lifestyle changes, just short-term programs to lose weight. my body has always been like mush...i couldn't even do half of a push-up. in 2007 i started running on my treadmill. i started out only being able to run for like 5 minutes and eventually built up to 20 minutes at 3.7 - 4.0 mph. again, i don't run on a regular basis my point is that my body has been conditioned over the 1.5 years of periodic running to go that long. i never really felt any heavy knee pain but every now and then i felt sticking in my knees. well, in december 2008 i started a bodypump class that works all the major muscle groups. we start off with a warm-up, go to squats, chest, back, triceps, biceps, lunges, shoulders, abdominals, cool-down. when i do squats, i use a bar with 30 pounds of weights and when i do lunges, i use a bar with 15 pounds of weights for static and no weight when we step back. my knees have been hurting and i don't know if i've injured myself or if my body is just getting used to this new program and all these new movements. btw- i can now do about 15 pushups on my knees and i feel muscles when i touch my arms (without flexing)...YAY.
please advise...if i've injured myself, how do i heal. if i haven't injured myself, how do i help with the discomfort and even prevent myself from truly injuring myself.
"my knees have been hurting" is pretty vague - maybe check the sticky in this forum for the kinds of questions/answers that are helpful in describing pain & injuries?
the pain started after a few weeks of body pump. at first it was sort just a sticking feeling. it is only in my knee and i only feel it when i bend my knee...perhaps to do squats or lunges or if i'm kneeling down and put weight on it to stand. now it is more of a sharp pain. if i am walking, i don't feel it. if i am sitting, my knees are bent and so i feel it but it is sort of dull.
can't be of much help except to mention to those that can (in case they don't know) that last time I saw bodypump, a "squat" was a 1/4 squat at best and rarely to near parallel. *shrug* killed my knees too… way overuse of quads.
There is lots of info around here on how to fix it ... search something like "gluteal activation exercises" and that should turn up some stuff.
Also be sure you are stretching your quads and hip flexors.
And ask your bodypump instructor for modifications to avoid aggravating your knees.
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Thanks for the great advice!
I've already started doing my "gluteal activation" exercises and stretches - hip flexor stretch, glute stretch, quad stretch, clam shell, bridge, and kneeling squat. I think i need to do these each day before going to the gym for my workout. i was recently wondering if one of my legs was shorter than the other (very subtle difference) but i suspected that it may because of tightness in my hip and gluteal areas. i'm hoping to notice a difference here as well.
good advice UconnJulie. incresed Glute activation will definitely help!
hnalette, remember that squats and lunges are very compex movements. i am a Personal Trainer and work specifically with individuals with joint pain, so i see this everyday.
the good news is you can fix this.
here are a few other pointers:
- first and foremost stretch your calf complex or foam role your calves.
- next always, always, always suck your stomach.
- then get in front of a mirror and do a few single leg squats.
- go down far enough in the squat to see if your knee collapses in or migrates out.
- remembering which direction your knee moves try the exercise again
- this time work to keep your knee in line with your hips and ankle
The bottom line is that your knee joint is outside of its proper alignment during your activities. This stuff will help, but you will have to be patient.
good advice UconnJulie. incresed Glute activation will definitely help!
hnalette, remember that squats and lunges are very compex movements. i am a Personal Trainer and work specifically with individuals with joint pain, so i see this everyday.
the good news is you can fix this.
here are a few other pointers:
- first and foremost stretch your calf complex or foam role your calves.
- next always, always, always suck your stomach.
- then get in front of a mirror and do a few single leg squats.
- go down far enough in the squat to see if your knee collapses in or migrates out.
- remembering which direction your knee moves try the exercise again
- this time work to keep your knee in line with your hips and ankle
The bottom line is that your knee joint is outside of its proper alignment during your activities. This stuff will help, but you will have to be patient.
thx jchiero! the good news is that i have a mirror to watch my form as i work out. i'll be sure to check the alignment of my knees.
Possible Knee Injury??
up !!
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