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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.

In the first part of this article, we gave you tips on how to choose the best blood pressure apparatus as well as how to prepare yourself for taking your blood pressure at home. In the second part of this article, we continue with the steps on how to take your own BP and interpreting the readings.

Checking Your Blood Pressure at Home

Taking your blood pressure, just like any medical procedure, has proper steps. To avoid incorrect readings, follow these steps instructed by our doctors at Palm Beach Gardens urgent care:


1.Sit in a comfortable chair in a quiet spot in your house. Your back should be straight and your arms should have an even surface for support, with both of your feet flat on the floor as well.

2. Make sure that you're well-rested and relaxed before measuring. It might be helpful to empty your bladder, as studies have shown it could affect your blood pressure as well.

3. Go over your blood pressure monitor manual, as there should be an illustration of how your arms and elbows must be positioned on the armrest in relation to your heart's level. Roll up your sleeves before placing the cuff on your arm. Loosen your hand and your palm should be facing upwards.

4. Once the cuff is fitted securely around your arm, simply press the power button on your digital monitor to turn it on. You should see a zero number on the display screen, which means that the device is ready to measure.

5. Press "Start" on the automatic blood pressure monitor, then sit back and relax as the device quietly takes a reading. After a few seconds, the monitor should have one long beep before the numbers pop up on the display screen.

6. If your blood pressure monitor did not get an accurate reading, you might hear a double beep, or a display screen indicator for error. Don't rush into taking another measurement. Instead, wait a few more minutes for the cuff to deflate and relax on your seat before doing it all over again.

DOT-physicals-hialeah Tips for Self Monitoring Your Blood Pressure: Part 2

What the Blood Pressure Readings Mean

The number that appears on the left side of your home monitor display screen is the systolic pressure - the force that pushes the blood into the arterial walls each time your heart pumps. The number that appears on the right side is the diastolic pressure, which indicates the blood pressure in between heartbeats.

Here’s what your blood pressure reading means, according to the American Heart Association.

  • Normal blood pressure: less than 120 systolic and less than 80 diastolic. 
  • Elevated blood pressure: 120-129 systolic and less than 80 diastolic.
  • High blood pressure stage 1: 130-139 systolic and 80-89 diastolic.
  • High blood pressure stage 2: systolic blood pressure of 140 or higher and a diastolic blood pressure of 90 or higher.
  • Hypertensive crisis: when the blood pressure is higher than 180 systolic and higher than 120 diastolic.

Note that if your BP falls under the last category, you must consult our doctors at Urgent Care Palm Beach Gardens immediately to get the medical intervention you need.

Best Times to Measure Blood Pressure at Home

Following a diagnosis or a hospital stay, it’s recommended that you take your blood pressure measurements daily. Once in the morning before you start your activities and then in the evening when you’re about to call it a night.

Take two or three readings at a time within one to two minutes apart so that your doctors can have more data to compare. Do this for at least two weeks or until your next doctor’s appointment and don’t forget to bring your home BP monitor when you see your doctor for your checkup.

Have questions about blood pressure? Go to Palm Beach Gardens Urgent Care

If you have further questions about blood pressure monitoring, our doctors at Urgent Care of the Palm Beaches Walk-in Clinic are always happy to help. You may also Contact Us or schedule an appointment.

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.

© Urgent Care of the Palm Beaches 2022.

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