Ways of Avoiding Knee Pain in a Gym

There are several patients who have to resort to physical therapy sessions as they suffer from knee pain after their workouts in a gym. Check out some of the ways for avoiding knee pain when you do your work outs at a gym.

You need to pay caution to your hips

Pain in your knees is not only due to the weakness in your knee muscles. In fact, it is a mix of ankle, knee and hip involvement. When your hips are weak, it is easier for the knee pain to occur. One of the greatest tools in the hands of a physiotherapist is to strengthen the hips so that knee pain can be alleviated.

Check some of the below mentioned exercises that you should practice in the gym so that you can have strong hips.

1. You should lie down at your side while your back should be rested against the wall. Meanwhile, both your legs should be stacked on top of one another. Make sure that your toes are pointing forwards. Your top leg should slide up the wall. You need to back down after that making sure that contact with the wall is not lost. When you use a wall, your legs and body can be in the proper kind of an alignment so that the exercise can be performed in the correct manner.

2. You need to put a theraband around both your ankles. Your knees should be then bent slightly. You have to then walk sideways for around fifteen feet. Face the same direction while going back the other way. When this exercise is done for two minutes, your hips will feel tired in their sides.

Be careful about any type of squatting mechanics

When you use improper techniques for squatting, a lot of stress is bound to fall on your knees. In fact, most of the patients who visit a physiotherapist with their knee pains have not been squatting in a correct manner. When proper techniques are used while exercising, knee pain can be easily prevented.

You squat should not be such that it puts a lot of pressure on your joints especially when you do it again and again in your gym.

You may have to avoid using certain machines in your gym

There may be some people who can use certain machines without experiencing any type of pain while there are many who are more vulnerable as their knee pain may get worse when the same machines are used in the gym. The mix of knee motion while using some machine may put a lot of weight on your ankle and can increase the force of compression at your knee. This particular pressure when it comes in touch with the femur can actually be quite painful and make it necessary to attend therapy sessions.

Before doing any exercise, you must consult your physical therapist or doctor so that you are sure that such exercises are apt and safe for you. If you are suffering from knee pain, you must take assistance from an athletic trainer or a physical therapist that can check your flexibility, keep an eye on your squatting mechanics and can then recommend solutions for addressing your specific discomfort or pain.

If the above tricks does not help you and you think you need the help of a physician, then consult Phoenix family Medical Center. We provide many medical services ranging from joint pain injections, arthritis treatment and annual wellness exams.

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