5 Most Common Causes of Post-Workout Knee Pain

Mild knee pain or stiffness after an exercise is normal, but if it persists, it might indicate a significant condition. There are several possible reasons, including ligament tears, osteoarthritis, and runner's knee. Your diagnosis will determine the appropriate course of treatment.

The knee is a complicated joint with bones, ligaments, menisci, muscles, and tendons all supporting it. If any of these components are damaged or stressed, you may experience achy knees. Many physical activities, such as bending, leaping, sprinting, and stretching, can damage or strain your knees, resulting in pain while working out. Read on to learn about the most prevalent reasons for knee pain.

1. Bursitis

Bursitis produces discomfort in the front of the knee when a bursa gets inflamed and enlarged. A bursa is a fluid-filled sac that cushions and protects the bones, muscles, and tendons.

Inflammation can arise as a result of injury, overuse, or repetitive pressure, such as kneeling. Changes in activity level (for example, marathon training), infections, and certain forms of arthritis can all induce bursitis.

Symptoms of bursitis include:

• Pain and pain while pressing on your knee;
• Pain around your knee;
• Pain when moving and relaxing;
• Redness, swelling, and warmth;
• Motion-related stiffness.

2. Iliotibial Band Friction Syndrome

Overuse leads to iliotibial band friction syndrome (ITBFS), a knee joint ailment. ITBFS develops when your iliotibial (IT) band, a tendon on the outside of your leg, scrapes against the bone, usually when you bend. As a result, your IT band develops irritation and swelling. You can notice discomfort in your lateral (outside) knee.

ITBFS typically affects 1.6% to 12% of athletes, including:

• Basketball, hockey, and soccer players;
• Cyclists;
• Long distance runners;
• Skiers.

You may get ITBFS if you do not warm up before exercising. ITBFS symptoms develop as you begin exercising and improve as you warm up. As ITBFS worsens, you may have pain following warm-up. Bending your knee when sitting or jogging down a slope causes more discomfort.

3. Jumper’s Knee

Jumper's knee, commonly known as patellar tendonitis or patellar tendinopathy, is a knee joint ailment. Jumper's knee, as the name implies, can occur as a result of excessive leaping, most commonly when playing basketball or volleyball. Long-distance jogging and skiing may cause a jumper's knee.

Jumper's knee typically affects sportsmen aged 15 to 30. 6 Jumper's knee is characterized by discomfort below the kneecap and tight knees when ascending stairs, leaping, or kneeling. Resting is often painless.

4. Ligament Tears

Ligaments are the tissues that link bones. The anterior cruciate ligament (ACL) and medial collateral ligament (MCL) can rupture, resulting in instability, discomfort, and edema. The ACL goes through the center of your knees. The MCL is placed on your inner knees and stops them from bending inward.

The ACL and MCL are the most usually torn ligaments in the knee, but you might also rupture your posterior cruciate ligament (PCL) or lateral collateral ligament (LCL).

Symptoms of ligament rips in the knee are:

• A loud popping noise at the time of injury;
• Feeling unstable (for example, if you have an MCL rupture, your knees may swivel from side to side);
• Pain;
• Swelling often occurs within six hours after an ACL tear.

ACL and MCL injuries are common among basketball, football, soccer, and skiing players. You may rupture your ACL or MCL if you are hit during a tackle, overextend your joint, then rapidly halt moving and shift directions.

5. Meniscus Tears

A meniscus is a piece of cartilage in your knees that absorbs shock. A meniscus tear can occur when you kneel, squat while lifting something heavy, or twist your knee. Getting struck and rapidly shifting directions while moving can tear a meniscus.Meniscus tears can present with the following symptoms:

• Locking of the knee;
• Pain that worsens as you apply pressure on your knee or walk;
• Swelling one day after the injury.

The bottom line

If you've been using pain medicines for more than two days, go to your doctor.1 They may recommend you to a physical therapist, who may design a physical therapy program to address knee discomfort.