Causes of knee pain after sports & bull; hello healthy

Exercise is good for your health - trains your heart and helps you lose weight, among other things. But on the other hand, exercising regularly comes with a certain risk of injury. And when it comes to sports injuries, knee pain is one of the most frequently complained of.

You rely on your knees to support every movement of your body during exercise. The knee joint is especially prone to injury and pain because the knee often supports all of your body weight and other extra weight when you run or jump. When you experience knee pain after exercising, you may suspect that there may be something wrong with your body.

Causes of knee pain after exercise

In addition to chronic medical conditions such as gout, rheumatism and osteoporosis, common causes of knee pain after exercise include:

1. Overuse (tendonitis)

Sudden pain in one of the knees is usually the result of overworking the knee. When the tendons around the knee are irritated and inflamed from prolonged and repeated use, the knee will start to ache. The pain is usually worse when walking down stairs or on sloping surfaces. In addition to pain around the knee area, your knee may also become swollen, red, and feel warm. Another sign: The pain in the knee will increase when you move or flex the knee.

In most cases of tendonitis, you don't need to see a doctor. The pain can be relieved by rest, ice packs, and painkillers (eg ibuprofen) at home.

2. Bad posture

Poor posture during physical activity can lead to injury, both acute and chronic. Your knees are the stable joints between the dynamic joints - your hips and legs - that work to absorb any impact each time you take a step. From walking to lifting tight weights to endurance sports, perfect posture is the key to avoiding stress and strain on your knee joints.

ALSO READ: 5 Tips to Run Faster and Not Tired Easily

If you don't normally have knee pain but have started complaining about it recently, check and check your posture during exercise. For example, your knees shouldn't curl inward when you do lunges or squats. If you are already wet, you can relieve the pain by stretching your knee muscles by sitting in a chair and trying to fold your knees to touch your chest. Lower and repeat for the other knee. If the pain persists, apply ice, rest, and check your exercise habits.

3.Iliotibial band syndrome (ITB Syndrome)

Knee pain due to iliotibial band syndrome is characterized by pain in the area outside the knee, around the protrusion of the thighbone, in the outer thigh and even to the buttocks area. This pain is often identified as a disease of running athletes. Flat feet or differences in the length of the right and left legs may also be the cause.

Pain usually occurs when running activity starts and gets worse when running activity is continued. The pain will decrease when you stop running, but will come back when you start running activities. If not treated properly ITB syndrome can cause a meniscus tear, which can require corrective surgery.

ALSO READ: 6 Most Common Running Injuries

The RICE method (rest / rest, ice / compress, press / compression, and lift / elevation) and painkillers such as ibuprofen are effective in rehabilitating this injury. If you suspect a tear, you may need to see a doctor to determine if you need an MRI. An MRI will not only confirm the tear but also tell you whether the injury needs to be treated conservatively or not. You need to avoid the type of movement that requires knee extension after an injury because this type of movement can exacerbate stress on the damaged joint.

4. Sprains or sprains

If knee pain is present after you have done physical activity that is heavier than usual; sudden change of speed or direction, falling over in an unfavorable position; or colliding with a hard object or other person, possibly the result of a sprained or sprained knee. A muscle that is strained or sprained means that it is stretched forcibly tight. After weakening, the muscle ligaments do not return to their normal shape and structure. This makes the knee muscles unstable - but not permanently damaged.

Signs of muscle sprains or sprains include pain around the affected joint, at rest or during use; inability to use normal joints or to put weight on them; weakness and loss of some or all function of the affected muscle; and muscle spasms, when muscles tighten very tightly and feel sore.

ALSO READ: First Aid for Sprains and Sprains

To treat knee pain caused by sprains or sprains, the RICE method (rest, ice / ice, compression, and elevation) and pain relievers such as ibuprofen are effective home therapies. Knee casts can also help during the recovery process.

5. Other causes

Knee pain can also be caused by a direct impact on the knee, flat feet, weak quadriceps muscle weakness, and a variety of other factors. An injury that causes significant damage to the knee joint can cause bleeding into the joint space, which is known as haemarthrosis. Haemarthrosis occurs when the tendon / ligament of the knee is torn or if there is a fracture in one of the knee bones.

Ligaments are tissues of tough bands that connect the bones at the knee joint; tendons connect muscles to bones. You can tear this network during extreme running sports such as rugby or soccer. If you have a ligament injury, such as an ACL tear, the swelling can expand and cause further dysfunction.

ALSO READ: Excess Weight Makes Your Body 10 Years Older

If you have knee pain, the best thing you can do is consult an orthopedic specialist, and remember that if you exercise regularly for a long period of time, a week of absence from exercise to rest and recuperate may be the best first aid you can do for your complaints.