In general, when you are young you can follow your usual training without worrying about pain or overtraining. However, every year stress increases and accumulates, which increases the possibility of joint injuries. The knee pain in particular has become very common lately, getting itself to become a major challenge for some people.
Studies indicate that discomfort in the knees has had an increasing incidence in the last 20 years, as a result of which part of the population has become more sedentary and an increase in the number of people suffering from overweight.
In this sense, let’s see if it is convenient to continue with your leg training in case your knee hurts or when it is necessary to rest and go to a health professional.
What types of knee injuries are there?
Before knowing whether it is appropriate or not, to continue with your usual leg training it is important to identify the most common types of knee injuries.
Even though you may not be able to exercise with pain, in some cases continuing with the activity may help the healing process, but in other situations it may prevent you from recovering completely from the injury.
A contusion is caused by a direct impact on the knee, such as that which results from a fall.
These lesions are generally less worrisome, so it is advisable for this type of injury to follow the PRICE method, which consists of protecting, resting, placing ice, compressing and elevating the leg until the inflammation is reduced. and the pain disappears.
If, on the other hand, you identify a deeper inflammation in the knee and that your range of motion does not improve, but it is increasingly limited, then it is suggested that you visit a health professional.
2.Sprains and strains or overuse of the joint
A sprain is the breakdown of muscle fibers due to the tearing of ligaments that connects two or more bones in a joint. On the other hand, distension is a tear of a muscle or tendon. This category includes other minor injuries known as joint overuse and irritated cartilage.
There are many possible causes of pain in the knee, such as patellar tendinitis , arthritis and inflammation. Most of these injuries tend to occur due to very poor mechanics or overuse of the joint.
It is usually recommended to resume activity once the irritability of these symptoms has decreased. After 1 or 2 weeks of rest, and once the pain has subsided, you can resume training. However, it is important to maintain the proper alignment during each exercise.
If the pain continues for several weeks, as with some tendinopathies , it is suggested to go with a health professional to help you recover more quickly.
There are several ligaments that help stabilize the knee. However, if the knee manifests hyperextension or hyperflexion during activity, then a lesion may be present. Also, if at any time your knee feels loose and unstable, especially when compared to the other, you should consult an orthopedic professional or physiotherapist to perform a physical examination in order to diagnose the knee injury .
Now, if the knee feels stable, you can try to recover on your own as long as you identify the following signs:
- A decrease in inflammation that keeps improving, or no swelling.
- The weight load on the injured leg does not result in pain.
- You have a full range of motion without pain.
- Exercise does not increase pain, and in fact it can decrease it.
- The knee feels as stable as the other.
As long as the pain in the knee joints does not increase while you exercise you can continue with the activity. The idea is that you feel comfortable while continuing with the exercise.
Also, it is important to identify how you feel when performing specific exercises. If this aggravates the knee, such as anterior knee pain while performing a squat, then it is recommended to take a break to avoid those painful movements; and instead focus on strengthening different muscle groups.
Finally, do not forget that it is vital to maintain the proper alignment during each exercise, and take a break between workouts to decrease mechanical tension to the knee.