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What to do when your back or knee hurts after working out

Knee and back pain are among the common complaints you’ll hear from fitness enthusiasts after a rigorous workout. After all, the knees and back both play important roles in any workout routine. Generally, you need your back and knees for ample support to make sure that workouts are done properly and efficiently. 

When you experience back and knee pain after exercising, it’s normal to feel worried that you might have an underlying condition. True enough, it’s possible that your pains are symptoms of physiological issues, although not all of them are serious.

Regardless, it’s still best to know why you experience knee and back pain after working out. This way, any underlying condition will be solved and you will less likely feel pain again after every workout. You’ll also know when it’s time to visit an urgent care clinic nearest you.

In today’s blog, your trusted urgent care provider shares what you need to know about knee and back pain after workouts. What are the causes? What do you do about them? So, read on!


Knee Pain After Working Out: Causes and Prevention

Knee stiffness and pain can drastically affect your workout performance. Although it’s normal to feel some pain after a workout every once in a while, you should seek consultation if knee pain happens regularly and out of the ordinary. Otherwise, it could lead to more serious injuries if it is not addressed promptly and properly.

The most common sources of knee pain are sports that involve twisting or jumping, and repetitive activities like running. But if you haven’t done a lunge or a squat in a while, these, too, can cause pain. Below are the possible reasons behind painful knees after exercising.

1. Wrong Body Alignment in Basic Moves

Even the basic moves and positions can cause knee pain, especially among beginners who do not receive ample guidance. It is also possible that you picked up wrong techniques when trying out home workouts using online fitness videos as your guide. As a result, your knee endures more strain than is necessary.

For instance, when doing lunges, you must ensure that your knee, shin, and ankle are aligned instead of the knee going over your ankle. This way, your entire leg works together in a balance and no part of it is stretched or strained unnecessarily.

2. You’re Engaging the Wrong Muscles

The knees are very susceptible to overuse because of muscle imbalances. People who have a weakened hamstring muscle group are more prone to experiencing this. If you are among these people and you perform exercises such as lifting, bodyweight exercises, and running, you may end up depending on your knees a lot for support instead of getting your glutes engaged.

3. Your Shoes Are Not Designed for Your Exercise

Different types of fitness shoes are designed differently depending on their purpose. If you insist on wearing your running shoes when lifting weights, it will be a challenge to stabilize yourself. As a result, your knees will compensate to the point of strain and pain. 

4. Scrapes and Abrasions

Admit it – you’ve watched those videos of athletes jumping onto boxes or risers higher than their waist, and you want to try it. Not so fast! Make sure you level up to jumping on boxes – since most of them have rough edges, missing your jump could mean you’re missing a hunk of skin. Doing deadlifts and clean and jerks can result in scrapes, too, not to mention playing team sports.

If you finish working out and you find that you have less skin than you had before – or you somehow got a deep cut (but you’re not losing a lot of blood) – don’t go to the emergency room. Come to an urgent care clinic instead to get stitched up.


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Back Pain After a Workout: Causes and Prevention

Exercise tremendously helps in making your body stronger. However, it should be done correctly so it can serve its purpose. Otherwise, you’re putting yourself at risk of pain and injury. While some level of soreness is normal and to be expected after a workout, back pain may indicate an underlying issue.

Here are some possible causes behind your after-workout back pain.

1. Herniated Disc

Spinal disc herniation occurs when the intervertebral disc, which serves as the shock absorber for the spine, is damaged or ruptured. Deadlifts can trigger or cause herniated discs, especially if you don’t follow the right form and if you go too heavy too soon.

2. Ligament and Muscle Tears

You may experience moderate to severe pain if muscles and ligaments in your back are torn. Although torn ligaments and muscles heal on their own in time, the healing process usually involves the formation of scar tissues. This results in shortened muscles, limiting movement and flexibility.

3. Muscle Sprain

Your back muscles and ligaments can also get sprained. Fortunately, back sprain can heal on its own or with the help of over-the-counter medications. You can try applying ice for the first 2 to 3 days, and then switch to hot compress. However, if the pain persists, it’s best to visit the nearest urgent care for a thorough consultation. 

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Worried About Knee and Back Pain After Exercise? Visit Our Urgent Care!

Whatever we do, it’s important to do it safely. If not, we put ourselves at risk of injury. Furthermore, we emphasize that working out with a trainer is the best approach. However, if you are already experiencing knee and back pain, your best solution is to seek medical attention.

When you are done at the gym and you realize something’s wrong with your back or knee or you suspect you might need stitches, don’t hesitate to get treatment at a clinic where you don’t have to wait. 

Our urgent care clinic treats acute problems like back pain, joint pain, sprains, strains, and more. Our locations listed below are open 7 days a week to be there when you need us.

Moreover, we also offer telemedicine urgent care so that you can consult one of our doctors without having to leave the comforts of your home, especially if moving is too painful for you.

Worried that your body pains may be associated with other illnesses, particularly COVID-19? We also provide rapid COVID-19 testing for your peace of mind.

You don’t have to endure the pain after every workout! Schedule an appointment now or contact us for more information.

The material contained on this site is for informational purposes only and DOES NOT CONSTITUTE THE PROVIDING OF MEDICAL ADVICE, and is not intended to be a substitute for independent professional medical judgment, advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified healthcare providers with any questions or concerns you may have regarding your health.

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