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Avoid Knee Pain With These Exercises

How to avoid or eliminate exercise induced knee pain using these exercises.

Niggling knee pain, the kind that’s stops you from running those longer distances, makes performing a squat or a lunge challenging and let’s face it just extremely annoying.

I am no stranger to knee pain and have had many accounts in my early training days. These days not so often because I have a better understanding of what is or will be the likely cause of knee pain and the rehabilitation exercises I use to eliminate it quickly!

First lets understand what could be the cause of your knee pain.

There are many muscles in our lower legs, I’m talking from the heel of the foot right up to our hips. I could list the names of them for you but hell….do you really want to read them all!?

When we move and perform exercises such as running, squatting, lunging and walking our muscles are lengthening and contracting. One of the responsibilities for the muscles in the upper and lower part of the leg is to reduce the force or impact around the knee cap from these types of activities.

Potential causes for your exercise induced knee pain:

  • Repeatedly performing these exercises without a good rehab routine will cause muscles to become tense over time.
  • Poor running or exercise form will be a cause of knee pain. Having tight or weak muscles could be compromising your form putting increased stress in areas surrounding the knee.
  • Because our bodies are designed to move and flow as one, isolating exercises that simply target one muscle group such as calf raises or leg extension will cause increased tension and load through the knee.


Don’t panic! You can fix your knee pain.

Keep your legs strong and work on your muscle imbalances. Look at your posture, are your hips pushed back, does your knee cave in, what does your foot position look like?

Source the areas that are tight and weak as these are the areas you will want to focus on to eliminate your knee pain.



Roll Out

The foot, shins, calves, IT Band, quads and hamstrings. In some of you your glutes may be holding tension too. First roll these areas with a foam roller. Work your way from 30 seconds on an area up to 2 minutes.



Calves, quads, hamstrings, glutes, hip flexors, IT Band. Stretch these for 1-2 minutes at a time.



Glutes, adductors, hamstrings, quads.


Adding this rehabilitation routine in addition to your strength training regime will help release the tension in the culprit muscles. This enables them to be activated and work efficiently which in turn will build strong and well-conditioned muscles in the legs without knee pain.


Check out my exercises for lower back pain article HERE









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Em Fitness - Personal Trainer in Brighton and Hove

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