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Knee Pain post workout
Hi doc
I started working out since last 1 month, I was doing yoga and dance fitness, since 2nd week of working out my both knees started paining, its paining while climbing stairs , sitting and standing, its been 3weeks i have the pain, is it normal to have the pain? Can I continue to workout ? Wat to do to reduce the pain
Answers (21)
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It would be better if you visit any local physiotherapy clinic..A detailed and comprehensive physical assessment will help you to solve this problem.
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Make a visit to physiotherapy clinic
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Visit near by physiotherapist and do a proper assessment and take physiotherapy treatment
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use cryo therapy.
take rest when severe pain.
consult physio for better diagnosis.
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Hey there!!
I am happy to see a girl of you age doing healthy habits for overall mental and physical health. I really appreciate that.
Is it normal to have pain- yes! Pain is common. However if pain doesn't subside after 7-10 days of rest that can be a matter of concern.
Here are easy peasy solutions
1st- for your pain- take few days rest. Our body needs rest for healing.
Along with rest apply hot pack(as it is three weeks now). You can have few medicines after consulting a doctor.
2nd- PRECAUTIONS FOR continuation of your fitness routine -
Warm up and cooling exercise is must.
Proper gear like a proper foot support shoes and friction free yoga mat.
Exercise must be done according to your body weight. Start for beginners level and increase it gradually.
Any kind of pain immediate after exercise you can go for ice pack
Everyone must be done under expert guidance.
If you have still any doubts feel free to consult me.
(Your physio)
Next Steps
REST FOR 7-9 DAYS (YOUR PHYSIO)
Health Tips
Proper gear and experts supervision (your physio)
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Ensure you wear good footwear while working out specially in dance workouts. Proper stability and support will help reduce friction in knee joints which can cause pain.
Check for calcium vitamin D levels
Enrich your diet with good lean proteins which help you build muscle.
Next Steps
Apply ice pack for 10 mins post workout
Health Tips
Ensure adequate rest time between exercises
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Hey there!!!
Do icing on your knees twice a day!! It will help to reduce pain and inflammation.
Consult your general physician for mediation..and proper rest to knees.
Next Steps
do basic exercises and icing .
focus on strengthening your knees
Health Tips
use knee caps while doing cardio like treamill and cycling!
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Hello Mam
I would suggest you to stop leg day in your gym routine till your pain gets subsided.
Make yourself hydrated.
If your pain lasts more than 3 weeks , consult your family doctor for pain relief medication.
Meanwhile,go for hot packs-(5-10min)-twice a day .
This would be helpful.
Thank you.
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For the start please apply ice pack, try doing gentle movements, avoid stair climbing and when the pain reduces start training again.
For detailed assessment please visit a physiotherapist.
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Ice pack and gentle movements
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Please stop your workout for sometime, visit local physiotherapist for further evaluation and treatment or book an online consultation
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I will need more details like your weight diet and workout that you have started
Health Tips
Start with rest
Icing
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Please stop 1 week workout continue, and rest avoid over pressure movement and do knee strengthening exercises.
Next Steps
apply ice pack 3 to 4 times
Health Tips
stop Dance class atleast 15 days
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You need to strengthen knee muscles . Knee strengthening excs advised. Diet rich in calcium.
Next Steps
Apply ice packs n voilini gel
Health Tips
Check vitD levels
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Hey there! Yes it's normal to have some amount of pain.
To reduce the pain, you can do warm water fomentation to relax your muscles.
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If you have weak muscles around the knee joint and low on calcium then you will feel this pain post workout.
Check for calcium levels and take calcium rich diet, apply diclofenac ointment and do hot water fermentation twice a day for 15mins.
Reduce workout timings and avoid movements that requires pressure on the knee joint.
Consult back for proper assessment to suggest more treatment details.
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Dr. Amit Singh (PT)
Physiotherapist
6 yrs exp
Dehradun
While doing Squats make sure position of your knees should be correct, and while doing yoga do not go for over stretch muscle. During stretching maintain it for 15-20sec per strech.
-During pain use ice packs and go for Physiotherapy pain management.
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Ms. Dharini Rochani Pathak (PT)
Physiotherapist
7 yrs exp
Bangalore
As I see Your basic details of height weight and age i would recommend following things
1. The pain is not normal as you are over weight to begin with dance fitness
2. To start with dance fitness or any high force body movements it is always recommended to have programed exercise plan and than start your regular workout . This is to avoid sudden jerks and complains of pain
Next Steps
To plan your personalised workout and move pain free while increasing your fitness gradually, you can connect me any time
Health Tips
Please take a blood test report of Vitamin D and Haemoglobin
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Ms. Puja kumari Gupta
Neuro Physiotherapist
2 yrs exp
Siliguri
Do a bit of warm up stretching before any of your sessions, after that consider for general checkup for vitamin D, if its low do take it for month or 2, after that have a protein rich diet, you can also add chia seeds for omega etc, if the pain last after or during the session you can use knee Capp for supports, as you are young so there is nothing worry, start of anything is difficult. you can continue with the exercise but grow gradually .
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Dr. Jacob Roshan Mathew (PT)
Physiotherapist
21 yrs exp
Bangalore
It's hard to work out if your pain is due to dance and yoga or some tissue dysfunction.
However, an equal level of pain going up and down stairs, or sitting, etc. could be just a workout related muscle soreness. Muscle soreness could be helped with icing for 10 to 15 mins after activity, or you could use both ice and heat.
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Dr. Avijit Das (PT)
Sports and Musculoskeletal Physiotherapist
4 yrs exp
Kolkata
Hi I need more information.
Next Steps
how is your body weight.
Health Tips
It is not normal . take a break and consult with a physiotherapist online or offline.
Ice compression.
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Dr. Steephan John (PT)
Physiotherapist
6 yrs exp
Bangalore
kindly get a proper assessment and treatment from a nearby physiotherapist this is not a normal pain
do some proper stretching and strengthening exercises
Next Steps
ELYSIANN PHYSIOTHERAPY CLINIC, BANGLORE ,Indiranagar
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Dr. Vidhya (PT)
Physiotherapist
15 yrs exp
Bangalore
Thank you for contacting us. You should first speak with a local physiotherapy facility. Your issue could be caused by weak muscles or by another factor. You should consult and have the assessment completed for it. and to begin the course of treatment as soon as feasible.
thankyou
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For more details contact Elysiann health and wellness,indranagar,bangalore
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