4 exercises to prevent knee swelling after exercise

Do you also feel that you have swollen knees after exercise? Unfortunately, too much activity and exercise in an unprincipled way and wrong execution of some sports movements can cause injury and pain and swelling of the knee.

In this article, we want to see what is knee swelling after exercise? What are its signs and symptoms and how can this injury be prevented? Does running on a treadmill cause knee injuries?

Why does the knee swell after exercise?

Let’s first define our task with knee swelling in general. This happens when synovial fluid collects in or around the knee joint, but why? Many problems, from psychological injuries to diseases and sports injuries, can be the cause of this complication.

Our knee joint contains a type of lubricating fluid that is necessary for the functioning of the knee, but if there is an injury or damage to the knee, this joint fluid accumulates in (or around) the knee in such a large amount that the knee becomes swollen and very inflamed. can be seen This is why joint effusion is commonly known as “watering the knee”!

Swelling of the knee after exercise, in most cases, is due to a sports injury; Below are some of the main reasons for knee swelling after exercise.

Putting pressure on the knee

If your exercise is non-standard and you perform the movements in the wrong form, a lot of pressure is applied to the knee joint, which leads to inflammation and swelling.

Also, if you increase the intensity and duration of the exercise without prior preparation, the knee joint will be put under pressure and lead to inflammation and fluid accumulation in it. I suggest you install the Vitamin application right now and watch the explanation and videos of various sports movements for free.

Injuries and Injuries

Any type of injury or tear (even a small one) in the ligaments or tendons, or minor strains due to intense exercise, can cause knee swelling.

Injury often occurs as a result of lifting inappropriate weights, sudden movements and rotation of the knee, or even exercising on an uneven and inappropriate surface or with inappropriate shoes, which is very serious and requires a visit to the doctor.

Diseases and underlying problems related to the knee

Conditions such as osteoarthritis or rheumatoid arthritis, joint wear and tear, and cartilage tears can cause severe pain, inflammation, and swelling in the knee, especially after exercise. Also, some diseases such as gout or infections can also cause knee swelling after exercise.

If you always feel swelling and pain in your knees, take a look at your daily habits. You may need to lose weight, do a different sport, or choose shoes that absorb shock better.

Exercise and exercise to prevent knee swelling after exercise

Strengthening the knee joint makes us safe from all kinds of injuries related to this area. Now we introduce some useful and effective movements to strengthen and warm up the knee. Performing these movements will prevent knee pain and swelling after exercise.

1. Stretching of the fillet and the back of the sitting single leg

n
• The sole of the opposite foot should be towards the inner thigh of the other leg;
• Bring your hands as close to your toes as you can.
• Do this movement in three sets of 12.
n

2. shoot

n
• The distance between the legs should be the same as the width of your shoulders;
• to be supported by the hand to maintain balance;
• keep the body straight and steady;
• Perform the movement in a controlled and slow manner;
• Do in three sets of 15.
n

3. standing leg

n
• The upper body should be flat and steady;
• keep your hands on your waist to maintain balance;
• only the heel of the foot should be separated from the ground;
• Pause briefly during contractions; (referring to when the heel is off the ground)
• Do three sets of 20.
n

4. jogging

n
• The upper body should be slightly bent;
• your stomach is slightly contracted;
• take help from the hands when laying down;
• keep your head and neck steady;
• Do this movement in three sets of 15 seconds.
n

Other ways to prevent knee swelling after exercise

In this section, we will go to tips and training so that you can avoid pressure or damage to your joints and any knee swelling after exercise. Read the following tips carefully and try to apply them regularly.

Do stretching exercises!

Be sure to stretch before starting exercise. By removing cramps or loosening your muscles and tendons, the possibility of this problem will be greatly reduced. You can use hamstrings, calf stretches or walking on your toes to warm up your body before exercise.

Use a knee bandage!

Another very practical solution is to use a bandage or wear a knee brace so that the amount of pressure on the knees is reduced and your knee is less swollen. Therefore, it is better to use knee braces during exercise, especially running and walking, and practice with peace of mind.

Wear the right shoes!

One of the safety tips that you should follow while exercising is wearing the right shoes. Medical sports shoes that cover the soles of the feet well can reduce the amount of pressure on the feet and reduce the possibility of injuries caused by running on the treadmill to a great extent.

Take short steps!

You may mistakenly think to yourself that by taking longer steps (while walking), less weight will fall on your knees and as a result, your injury will be less; If by doing this, your legs will be at a greater distance from the pelvis and as a result, the most pressure will be applied to your knees. As suggested by doctors and physiotherapists, take your steps shorter and more carefully.

What are the symptoms of swollen knee?

You can recognize knee edema from the puffiness and swelling of your knees after doing activities or sports. One of the signs of knee swelling is that its flexibility has decreased and you can no longer bend and straighten your knees easily. In general, the symptoms of swelling or swelling of the knee include the following:

n
• swelling: The skin around the patella of the knee is swollen and by comparing the injured knee and the healthy knee, swelling will be easily recognized.
• Dryness and stiffness: When the knee joint swells and has excess water, you will no longer be able to bend and straighten your knees as before. In other words, the range of motion of the knee joint is limited.
• the pain: Whether your knee hurts or not depends entirely on the cause of this condition; But sometimes the pain is so bad that you can’t even put your weight on the swollen knee.
• Redness and bruising: Many times this discoloration and bruising is accompanied by local inflammation.
n

Aggravating factors of knee swelling

Some factors affect the swelling of the knee after exercise and aggravate the injury process of this condition. Now we mention a few of them:

n
• Age: As you get older and more likely to develop arthritis, you are more likely to get knee swelling.
• Sport: Playing sports such as basketball, which requires a lot of knee rotation during training, greatly increases the possibility of developing this condition.
• Obesity: Every kilogram that is added to your weight will increase the probability of your knees getting swollen.
n

Can knee swelling be treated with exercise?

No! In case of knee swelling and inflammation after training, it is recommended to rest your knees. Resting the knee is essential to reduce inflammation and prevent further stress or injury.

Do not stimulate your knee by exercising more and give the swollen knee joint time to repair its damaged tissue and recover. If your swelling and inflammation continue, or if there are any other symptoms such as redness and severe pain, see a doctor.

The best ways to treat knee swelling after exercise

If you feel pain in the knee area and you see the symptoms of knee swelling after exercise, you can help reduce the pain and treat this condition by doing the following solutions. If your problem is mild, the following solutions will help. Otherwise, you need to see a doctor.

1. Take a rest!

The first step is to rest the knee. Avoid sports and other sports activities for 24 hours or more, and don’t even put your weight on the knee to give your knee a chance to rest and heal.

However, it is good to gently straighten and bend the knee several times a day. This helps the knee maintain its range of motion.

2. Put ice on the knee!

For the first two to three days after a knee injury, apply ice to the knee for 15 to 20 minutes every two to four hours. This will help control pain and reduce swelling. Remember to use a towel between the ice pack and your skin to avoid damaging your skin.

3. Close your knees!

To prevent knee swelling from getting worse after exercise, cover the knee with a bandage or clean cloth. Be careful not to wrap it too tightly, which may cause swelling in the leg.

4. Raise the knee while resting!

Sit or lie down with ice on your knee. Place your leg on high pillows to reduce the blood flow in the injured knee. This method also helps to reduce knee inflammation. At the same time, make sure that your feet are above the level of your heart.

5. Take anti-inflammatory drugs!

Over-the-counter medications can help with knee pain. Pain relievers such as acetaminophen, ibuprofen, and aspirin will reduce your inflammation and pain.

6. Keep the knee warm!

After 72 hours of injury and swelling of the knee, you can warm the joint. Use a hot shower, hot water bag or hot towel for 15 to 20 minutes, several times a day.

Important note: If the knee swelling becomes progressively worse and more severe after exercise, stop heating it.

7. See a doctor!

Some significant knee injuries require a doctor’s examination. If medical treatment is not started in time, your injury will get worse. So, if these symptoms appear, be sure to see a doctor.

n
• You have a fever.
• Over time, the swelling became more severe.
• You cannot fully bend or fully straighten the knee.
• Swelling and knee pain did not go away with rest or taking painkillers.
• You can’t stand or get up from your feet (this could be a sign of a torn ligament or torn meniscus).
n

final word

Knee swelling after exercise is almost a common problem in the world. Non-standard exercise without warming up damages the body and knees. In most cases, body pain and mild knee pain can be resolved with individual care. However, in special cases and with special symptoms, you must see a doctor.

In this article, we have told everything about knee swelling after exercise and the best solutions and exercises to strengthen the knee and thus prevent knee swelling and pain.

References: healthline – verywellhealth