Knee pain after exercise: causes, home remedies and effective exercises

Knee pain after exercise is usually caused by excessive pressure, muscle weakness, incorrect technique or lack of vitamins such as D and C. Rest, ice, massage, herbal medicines and corrective exercises can be used for quick treatment. Exercises for the elderly and strengthening exercises for the injured knee will reduce pain and prevent further injuries. Knee pain is one of the most common problems in athletes, the elderly, and even people with active daily activities. This pain can occur after running, brisk walking, strength training, or jumping sports. Failure to treat knee pain can lead to long-term damage to the joint, reduced performance, and movement problems. Pain behind the knee is often caused by stretching or straining the muscles on the back of the thigh, inflammation of tendons or bursae, and minor damage to the meniscus or ligaments. This pain usually leads to knee pain when sitting when bending and straightening the knee or sitting for a long time.

Symptoms:

Pain or shooting behind the knee
Swelling or tenderness
Feeling of weakness or instability in the joint

Why does the knee hurt after running?

Knee pain after running is due to the following reasons:

Improper or worn shoes: not having enough support causes pressure on the joint.
Insufficient warm-up: muscles and ligaments are not ready to move.
Incorrect running technique: the wrong angle of the foot when landing on the ground causes pressure on the knee.

Neuropathic knee pain

Home remedies for knee pain after exercise

How to reduce pain at home with simple methods?

Quick and effective methods

Rest: reduce stressful activities to reduce inflammation of the knee joint.
Ice: put on the knee every 10-20 minutes and repeat 2-3 times a day.
Using a bandage or knee brace: help support the joint and reduce Pressure.
Massage: Stimulate blood circulation and reduce muscle and tendon cramps.
Herbs: Natural anti-inflammatory creams or oils (eg olive oil and arnica).

Tip: Do not use direct heat for the first 24 hours, because it may increase inflammation.

What vitamins and foods are important for knee health?

Nutrition and deficiencies

Calcium and vitamin D: strengthen bones and reduce the risk of fractures.
Vitamin C and magnesium: help reduce inflammation and tissue regeneration.
Collagen: maintain the health of tendons and joints.

Eating foods such as fatty fish, green leafy vegetables, nuts and fruits containing vitamin C is beneficial for knee pain. Read more: What is the cause of foot pain and numbness

Exercise and corrective movements for knee pain

Exercise for elderly knee pain

The elderly should do low-stress and light exercises:

hamstring and quadriceps stretching
balance exercises to prevent falls
flexibility movements to maintain range of motion
exercise to strengthen the injured knee
using resistance bands or light weight to strengthen the muscles around the knee
corrective exercises to increase joint stability
reducing direct pressure on joint during exercise

ten effective exercises to improve knee pain

What exercises are suitable for strengthening the knee and improving joint function? Exercises that you can do for knee pain after exercise are as follows:

Sitting hamstring stretch - 20-30 seconds, 3 repetitions
Sitting or lying leg raises - 10-15 times
Hip bridge; 3 sets of 10 light lounges; 10-12 times for each leg
wall squat; hold for 15-20 seconds, 3 repetitions
balance exercises on one leg; 10-15 seconds, each leg 3 times
stationary bicycle; 10-15 minutes with low resistance, softening movements with a resistance band; 10-15 times light walking; 15-20 minutes stretching exercises after exercise; To reduce cramping and pain

knee pain in pregnancy

Frequently Asked Questions

What is the home treatment for knee pain after exercise?

Definitive knee pain treatment includes rest, ice, massage, bandages, and herbal remedies.

What exercises are effective for improving knee pain?

Stretching exercises, quadriceps strengthening and balance movements are most effective.

What vitamin deficiency causes knee pain?

Vitamin D, C and calcium deficiency can reduce joint health.

What are the best exercises for elderly knee pain?

Light stretching movements, balance exercises and quadriceps strengthening.

What is the symptom of knee pain after exercise?

It can be caused by inflammation of tendons, excessive pressure or muscle weakness.

Resources:

Mayo Clinic: Knee Pain

Arthritis Foundation: Knee Health

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About the doctor

Dr. Mohammad Hossein Delshad, a super-specialist fellowship in pain control, has years of experience in the field of controlling severe back and spine pain. The process of pain control, procedures and nerve blocks are performed with ultrasound guidance in the operating room using a closed surgery method. In the pain clinic, they treat patients who are unable to perform open surgery for any reason, such as those who have underlying diseases, heart problems, or have undergone surgeries in the past.

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