Knees Go Weak
Knee pain during or after exercise is a common issue experienced by many. If you’ve ever embarked on any kind of physical activity, play any sport or just aging, which is a privilege, as we all do, you would have experienced some kind of knee pain.
It can be caused by a variety of factors such as overuse or repetitive strain on the knee joint (which may lead to inflammation and discomfort), improper form during exercise, muscle imbalances, or conditions such as arthritis or tendonitis. You can also experience knee pain – and general joint pain- if you are carrying extra weight. Essentially your joints are overloaded by daily activities.
If you’re overweight, you are carrying non- functional weight and because we use our legs to hold up or bodies through everyday life as well as exercise, you may find that your knees and other joints start to ache. Exercise WILL help by increasing blood flow to the area. Start with aquatic exercises. Everything you would do on land, you do in the pool. Utilise nutrition to combat excess pressure on your body. I would eat a nutrient dense high protein meal plan with good fats and plenty of green leafy veggies. See the Glow Cleanse. Improve your blood flow, reduce inflammation and lower cholesterol by avoiding take out and junk food. Everything is fine in moderation. Spinach, like the Hulk Juice is convenient to add to your daily routine and perfect for the whole family. Include berries as they dilate the arteries and increase blood flow. Snack on nuts because it reduces inflammation and flushes out damage in arteries. Lean proteins should be a basis of every meal, not only will it build muscle which will fortify the knee, but will increase haemoglobin levels, resulting in better joint health.
Other roots and supplements that can assist with knee pain and why:
Reduce inflammation and support general joint health and maintain cartilage structure. Here are a few to try. Take them as prescribed on the container and be sure to be consistent.
Ginger Root
Ginger is a great anti- inflammatory and can be taken as a tea, added to milk and to flavour food. You can add ginger to your veggie juices, as seen in our Bad Bitch Juice. Ginger oil knee massages may also help. You can also try turmeric, lemon, cayenne pepper and Epsom salt baths. Taking anti-inflammatory medication also assists with the pain and calms down inflammation when needed.
Collagen and L-glutamine:
Collagen has been shown to support joint health and may help reduce knee pain. Collagen is a protein that plays a vital role in maintaining the structure of cartilage and connective tissues in the joints. L-glutamine, an amino acid, may also help reduce inflammation and support muscle recovery.
Grab yours here: https://rushtush.com/supplements/
Omega-3 fatty acids: Its anti-inflammatory properties can support joint health.
How to strengthen your knee:
It is very important to note that overall functional strength will improve the way you move through your joints, proper mechanical aligning can be achieved through functional lifts and movements, like kettlebell swings and deadlifts, narrow static lunges, both flat foot and on the tippy toes, concentric calf raises (weighted or not), strengthening your adductors and your hips using hip thrusts weighted and in bands. Kettlebell work is the best way to build powerful hips, hamstrings and glutes. You can download my fitness app, RushTushFit, from the App Store and Google Playstore.
If you have injured your knee the best would be to rest and cut back on your training.
Treatments for knee pain:
If you do experience knee pain, there are ways to treat it.
Rest and elevate the knee
Elevating the knee can help reduce swelling and inflammation by allowing excess fluid to drain away from the knee joint. By elevating the knee above the level of the heart, gravity can assist in reducing fluid buildup in the knee, which can help alleviate pain and discomfort.
Ice, ice baby!
Icing the knee can help with pain by reducing inflammation and numbing the area, which can help alleviate discomfort. When you apply ice to the knee, it causes blood vessels to constrict, which decreases blood flow to the area and reduces swelling. This can help to decrease pain and inflammation in the knee joint.
Compression
A compression sleeve or wrap around your knee provides gentle pressure and support to the joint and surrounding muscles. This compression may help improve blood flow to the area, reduce swelling and inflammation, and provide stability to the joint. By reducing swelling and improving circulation, compression can help alleviate pain and discomfort. It also helps improve proprioception, which is a fancy word for your body’s awareness of where your knee is in space, leading to better joint alignment and potentially reducing the risk of further injury. You can also try Kinesiology tape.
If the problem persists though, please seek medical attention.
