OUCH! Knee Pains – Why & How

Your muscles work in synergy with one another – much like an orchestra with different tones and tempos moving in synchrony to produce meaningful music.

What Causes Knee Pains

That means that the strength and mobility of muscles and joints contribute to smooth, pain-free movement. And when movement fails – and pain sets in, you need to look at your body as a whole. There are various reasons that could result in the pain. It could be:

  1. Imbalances in muscular strength causing the muscles to pull at your joints unevenly or;
  2. Limited joint mobility causing compromised movement patterns and uneven wearing down of the joints or;
  3. Overuse or;
  4. Insufficient warm up before physical activity or;
  5. Sprains and strains or;
  6. Age-related conditions such as Osteoarthritis


It can be a lot to look at and take in – we get it. Let’s see what you can do! 

community workout

How You Can Improve Your Workout

At SMFB, we integrate the following three into your workout and you can do the same with what you do on your own.

First, we emphasise the importance of proper exercise forms. You can access our workout videos here

Second, we dedicate 5 minutes to warming up the muscles, joints and get blood flowing through the extremities. This allows your:

  1. Body temperature to rise
  2. Prepares you for the movement mechanics to come
  3. Allow you to have better mind-muscle connection

Third, we include a flexibility component to increase your muscles and joints range of motion (ROM). Combining strength training with stretching appears to be most effective in improving flexibility, all while improving muscular strength and functionality. 

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When you experience knee pains – or any other pains, the first thing to do is to stop. Avoid aggravating the area. Allow sufficient time for that joint or muscle to recover. As you rehabilitate, focus on stretching the tight muscles and strengthening the weak muscles around the pain area.


(Source: Healthy Moving)

Alternate Treatment Methods

  • Heat/cold therapy: Apply warm compresses or cold packs to joints when they are sore or painful to relieve pain and reduce inflammation.
  • Assistive devices: Using devices such as braces, splints, and canes can help your body support weak joints.
  • Weight loss: In certain cases, losing weight can help decrease the symptoms of osteoarthritis, especially in large joints, such as the hips and knees.

Watch this video for the types of surgical and non-surgical treatments available. 

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Disclaimer: We are not attempting to diagnose or treat medical conditions. We are not sports medicine doctors. This only serves as a guide for you to better understand your body and decide on your own which rehabilitation methods might work for you. Please visit a medical professional should the pain be intense or should it persist.

NSCA Essentials of Strength Training and Conditioning, 3rd Ed.
William Morrison, MD. Healthline. 14 April 2017. “Chronic Knee Pain” Source link.


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