When knee pains start appearing, most of the time people are having hasty conclusions that are always taking the worst into account. Aka knee arthrosis/lateral or crossed ligaments injuries and would think of it as an irreversible problem that will follow them all their life.
However, even if these previous pathologies are indeed bringing an important amount of pain and troubles while working out, this is most of the time not a correct diagnosis and the origin of that pain might be linked to something a bit less alarming.
In this article we will help you eventually identify the reasons that might bring you pain and raise awareness on curing the source of the problem to get rid of it on the long run and having a pain free knee while working out.
Before we go any further in this article, just note that even though all of our coaches are skilled and have strong experiences in injury prevention and that most of the time the issue is not as bad as you might think it is, we will always suggest that before fully working out with us, a consultation with your traumatologist and making a radiography /MRI will always be a wise thing to do in addition, to identify the source of pain. Mostly if you had this pain for a long time.
With that in our hands, you are making sure we can adapt the upcoming workouts with one of our trainers and avoid wrong assumptions to get you back to your best physical performances.
In the meantime , here are the 3 POSSIBLE REASONS LINKED TO YOUR PAINS AND IDENTIFY THEM FOR KNEE INJURY PREVENTION ON THE LONG RUN.
1) IMBALANCE BETWEEN YOUR LEG MUSCLES
In most cases, the reason why you suddenly start having knee pains is because your leg muscles are not properly balanced and would put tension on tendons and ligaments.
The most common example would be an imbalance in favor of your quads (front part of the leg) against the hamstrings ( flexors from the back part ).
Keeping an imbalanced proportion of tension will keep your knee pain on the long run and then bring more complicated issues a mentioned at the beginning of this article.
In this scenario, make sure then to add more hamstrings moves to your workout routine and reduce the amount of quad tension with less exercices that target them and help removing tension by stretching that front part.
Imbalances are not only linked to opposite muscles. They can also come from within the same muscle group.
If we take again the quads, the most internal part of them (vastus medialis) can be less strong than the other 3 (rectus femoris, vastus lateralis and intermedius) bringing the famous patello femoral syndrome.
At The Good Combo, we will help you identify these imbalances and guide you through the proper reinforcements during our workouts.
2) LACK OF BALANCE AND JOINTS MOBILITY
As I always mention to most people I am training with, a good mobility will save you from a lot of pathologies on the long run such as tendinites.
Most of the time people imagine that knee pains are probably coming from muscle tensions in hamstrings, quads and adductors and will just conclude that stretching those will help.
The knee joint is actually an intermediary one, standing between the hip and ankle joints.
If your ankle is too stiff or your hip too unstable , the knee will take alone the tension of three joints.
At The Good Combo, working on your ankle mobility and hip stabilisers is very often part of the program we implemented through our group and personal training workouts to help you train again with a pain free body on the long run.
3) INCREASING PERFORMANCES TOO QUICKLY
In general, knee's tendon issues are taking place when people are making a sudden change in their daily physical routine without carefully paying enough attention to the two previous points.
Here are some exemples:
Coming back from holiday (or any sedentary period) and directly starting with an advanced level workout
Increasing too quickly your running distance/speed
Adding too much weight at once when strength training or adding jumps (plyometric exercices)
Just remember that your body doesn’t like sudden changes. Opt for a more progressive evolution in your performances making sure the two previous points are being taken care of.
By doing so, you will see yourself performing your physical activity better while preventing injuries.
If you identify yourself in such case, feel free to contact us so we can put you in the best workout pattern (group or personal training) and advice you for a healthy continuity of your physical activity.
Again, at The Good Combo, one of the biggest added value is our knowledge to enable you to get you back to a healthy pain free body on the long run through injury prevention.
Going fast is not always the quickest way.
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