Knee pain during training

Knee pain is a very common problem during exercise, you need to find out what is causing it and what you can do to fix it, if you are at the gym you can get assistance from Personal Fitness Trainer.
Tight I.T. muscles, your I.T. band is a fibrous band that attaches from the side of your hip (your ilium, which is the top of your hip bone) to the side of your knee (tibia bone). That’s why it’s called “ilio-tibial.” Tight I.T. bands can yank on the side of your knee, leading to knee pain, and even change the way you walk. When a tight band pulls and rotates your leg to the outside, it can add to walking “duck-footed” with your feet and legs turned out instead of facing straight forward, which leads to other pain and problems. 

A very good stretch for your I.T. band is done lying sideways on a foam roller, crossing the opposite leg in front of the leg resting on the foam roll. This stretch should be done as a massage working on the sore spots rolling up and down until they feel a bit loser, you can also focus this stretch on your quads or your hamstrings, it depends where you feel tighter.
A Personal Fitness Trainer can develop a stretching program for you using a foam roller, these are called static stretches and they can be done on daily basis to improve your flexibility and muscular pain.

How to keep knees from hurting when bending and exercising?

Many people don’t “lift with the legs” to prevent back pain, because it hurts their knees. Bending knees properly should not hurt, but help heal and strengthen. A major cause of knee arthrotis is weak thighs. Goo bending will save your back and exercise your legs in healthy ways at the same time:
Healthy squatting for daily life strengthens legs, hips, and knees. Bad squatting can hurt. It is no mystery. Instead of thinking of squats as an exercise to “do” 10 times, use it for real life. Real built in exercise, back pain prevention, and knee strengthening.
How to bend using a half-squat:
• Bend both knees with both heels down on the floor. Don’t let your heels come up when squatting.
• Keep both knees far enough back when you bend that you can see your toes. Check if you bend by letting your knees come forward. Body weight is shifted to the knee joint. Instead, whenever you bend or lift, even to pick up a towel, keep heels down and knees back, over the ankle. Shift your weight to the heel, off the toes. Feel the difference in thigh and hip muscle use. Done right, pressure should disappear from the knee. Don’t let your back arch; keep hip slightly tucked. Use a mirror to practice healthy knee position. Or put the front of your knees against a bench or other object to train yourself to keep them from slouching forward.
Avoid a lot of squatting on the balls of your feet (heels up). Toe-squatting shifts your weight forward onto your knee joint. Instead, to sit or crouch in a full squat to rest, to do chores, or to go to the bathroom in the woods (or wherever else there is no “sit-down” toilet as in much of the world) keep your heels down on the floor. Heel down squatting is a customary sitting posture in much of the world. This reduces pressure on the knees and is a great stretch for your Achilles tendon. Keep knees and feet facing the same direction so the knee does not twist. Keep your knees over your feet, not drooping inward.
Go up and down gently, a small amount at first. Done properly, it should feel like exercise for the thighs and hips, not pain in the knees. If you do squats in a gym, don’t prop up your heels or stand on your toes. Stand flat on your whole foot, rocking weight back more to the heel.

Enjoy your workout!

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