How to Train Safe with Cranky Knees

July 29, 2015 9 Comments

If you've been training or lifting for any period of time, chances are you've tweaked a muscle or two and learned to work around it. For me, that means being extra careful with my footing when lifting heavy so I don't put unnecessary pressure on my knees. 

Now, if you'e anything like me or the millions of other out there with cranky knees, you need to take the safety of your knees into consideration when working out. 

The two most common forms of knee pain are:

  • General anterior pain - pain felt in the front of the knee just below the knee cap due to the patella tendon
  • Medial pain - pain on the inside of you knee as a result of meniscus or cartilage issues

Obviously there are other types of pain and the degree to which you experience this pain may vary, but what we want to focus on is safely and effectively working out without irritating the pain any further. One way to do this is by avoiding certain movements. 

Movements to Avoid

High impact movements like jumping or running can be massive irritants. This is often because we start to lose our form when we become fatigued.

Walking lunges can also irritate knee pain. Single leg movements require your body's forward motion to be decelerated with the front leg and this places undue stress on the knee. 

Another movement to avoid is squatting, especially if you can't maintain good form. Sloppy form will place a massive amount of stress on your tendons and ligaments and cause more than just knee damage if you'e not careful.

How to Support Your Knees

So, what do you do if you have minor knee pain and want to keep trekking? Clearly you're going to want to avoid the aforementioned movements, but you can also use a knee sleeve for support.

Knee sleeves will not prevent injuries, but they can give you the support you need to train moderately. They work by increasing the blood flow to you knee and reducing pain. Perhaps the best way they work in my mind, is that they remind me to be more cautious of my form. When I slide the sleeve over my knee and feel that compression, it makes me more aware of my knees and in turn, more aware of my form.

One of the biggest misconceptions people have, especially those in high intensity environments like CrossFit, is that training through pain makes you tougher. In fact, it's quite the opposite. So train smart, and keep your knees safe. You only get one pair after all! 

In need of a knee sleeve? Grab your very own WOD Nation Support Knee Sleeve now!





9 Responses

Martee'
Martee'

December 08, 2016

Ok ..so don’t do squats, lunges or jumping ….really?

Jodi
Jodi

August 15, 2016

Hey WOD Nation peeps. Ok, I’ve tried to find sleeves even gone to the XXL I’m unable to get them past my calves. I’ve resorted to the Knee Wraps but they have caused issues at the back of my leg from digging in. Any suggestions pls. Jodi

Ruben Mendez
Ruben Mendez

July 27, 2016

I fractured my knee in two places several months ago and I’m trying to recover. Been back to doing crossfit again for about 2 months. Any tips on getting back into running ?

Sue
Sue

December 28, 2015

Please sign me up for the info on crushing double unders. I am in need of all the help I can get

Ana
Ana

December 28, 2015

Thank you I will take advice because I feel my knees like rice Krispy but I got sleeves support it really helps.
I been doing crossfit 15 months I really feel the high intensity in my knees.

Milford Maki
Milford Maki

September 03, 2015

Whether it s an old sports injury or a that-was-dumb-of-me injury, it s now something you have to take into account when hitting the iron. Today s article will cover how to train around cranky knees, and you ll learn alternatives to common exercises that might cause pain.

Team WOD Nation
Team WOD Nation

August 05, 2015

Hey Amy – You should sign up for our FREE eGuide on how to crush double unders. Just enter your Name and Email in the little opt-in box located on the bottom right hand corner of this screen.

Pete – You’re welcome!

Amy Nicholas
Amy Nicholas

July 30, 2015

Yes please! I still can’t do DU’s!

Pete
Pete

July 30, 2015

Thanks

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