Knee pain is a nightmare and alot of us suffer from it. But it's not just something you have to put up with.
These 5 tips should help reduce if not cure the knee pain your suffering with.
1. Warm up thoroughly
It's easy to walk into the gym, change into your lifting shoes then go out and start throwing a barbell around. This is a terrible idea. It's crucially important to do an in-depth warm up particularly to the lower body. 5-10 minutes on a static bike, a nice calm row and even some lifts using the PVC tube or light bar will go a long way in warming those knees up and filling them with synovial fluid.
2. Stretch before, after and inbetween sessions
Stretching is fantastic to help reduce knee pain. Often knee pain is caused by muscle tightness in the hamstrings, IT band or quads. Once you've warmed up and got the legs full of blood, its wise to take some time to elongate the muscles. This reduces any tightness causing the patella to track incorrectly hence reducing knee pain. Stretching after the session is just as important. Stretching between sessions is important too. Improving flexibility will work wonders when it comes to training. It may take some time to see results but it only takes 5-10 minutes a day and we've all got that to spare.
3. Foam roll
Similar to the last point, foam rolling can work wonders removing those deep knots and tight parts in the muscle. Foam rolling can be tricky to get the hang of if its not something you've come across before, but is worth it's weight in gold when it comes to reducing knee pain. You don't need to spend a fortune on a roller either. For around £10 you'll be able to find a perfectly suitable one on Ebay or even TK Max. Make sure to check out some of the fantastic guides and tutorials on Youtube when you pick your roller up and use it to maximum effect.
Crossfit often gets a bad rap from outsiders looking in and seeing the form that gets used. We've all been there. You're working your ass off, you've got a couple minutes left and want to grind out some last reps before your time is up, and your form is terrible. It's important to ensure good form particularly on movements which extend or flex the knee joint. Ensuring the knee is tracking over the toes and not bowing out to the side when your knackered is just as important as doing it as when your feeling great, so don't let your form keep your knees in pain.
5. Knee Sleeves
Knee sleeves are an amazing tool to help reduce knee pain. They wrap up the knees tightly which improves blood flow to the joint. The neoprene in which they're made of is more than just for comfort and feel, it's to keep the heat in. When a joint is warm, so is the synovial fluid which circulates the knee. As this liquid warms up it becomes more fluid and less viscous therefor circulating the knee better keeping the joint pain free. Knee sleeves are also fantastic for keeping the patella in the correct position and tracking in the line its meant to. If you've never worn knee sleeves before, you're missing out on an amazing addition to your lifting. Once you begin wearing them, you'll wonder how you managed without.
Murgs knee sleeves are the best sleeves you'll ever use. Forget paying over the odds for other leading brands, or having to buy them one at a time. Our sleeves are the best product on the market and also have the most competitive pricing to match.
We offer a 30 day full money back guarantee on all purchases plus free shipping. Give them a go and never look back.