Tips for taking pressure off your knees at the gym
For many individuals that like to workout at the gym, knee pain is a very common symptom experienced — whether it be from strength exercise or running on the treadmill. The usual culprits for it are incorrect form, excessive load and strenuous movements like twisting with load.
The basics:
Warm up properly – prep the quads, glutes and hamstrings with light resistance repetitive movements with a Theraband.
Listen to your body – make sure your body has had adequate rest in between lifting sessions.
Cool down with stretches or a light walk on the treadmill.
Opt for a more low-load exercise alternative like swimming or pool-based strength.
Examples of Alternative Exercises to Squat:
· Leg Press – ability to lift heavier weight without worry for weight bearing, can receive support from upper body going against chair
· Box Squat – prevents deep range, promotes glutes taking more load:
Put a band around the knees and push out to produce tension. This will engage the glutes. Keep the tension throughout the whole squat.
Set up about a foot in front of the box and squat by slowly pushing your butt out, almost like you are sitting down onto a chair – a way to tell if you are doing this properly is by making sure your knees stay above your heels and not over the toes.
Squat back down onto the box and touch and go. Pretend there is an eggshell on the box and you are trying not to crack it. Try to look forward instead of down when doing this to prevent your back curling.
Doing the squat this way will put minimal pressure on the knee and more load through the glutes which is the biggest muscle in your body.
· Split Squat
Prevents deep range
Can reduce stress on knees and more on the hips
Helps address muscular imbalance
· Bridges or Hip Thrusts
No deep knee bend and low impact
Works on the posterior chain of the legs specifically the hamstring and glutes
Improves hip and lower back mobility
These suggestions may help in the short term but may not be targeting the root cause for the knee pain. It is always best to see someone that can help you with assessment and advice to help you lift better and stronger.