In some contexts, feeling weak in the knees is a good thing. But when you're exercising, it's definitely not. Although膝盖疼痛是一个常见的投诉，它可以侧行你的训练并停止你的进步。避免这四个常见的锻炼错误，以保持膝关节疼痛。
警告
If you're experiencing sharp knee pain while you exercise, stop what you're doing and consult a medical professional before you get back to working out.
1.你的膝盖向内追踪
膝盖对齐差是最常见的锻炼错误，可以导致痛苦的膝盖。当你像蹲下或弓圈这样的锻炼时，你的膝盖应该追踪鞋子的顶部，留在脚趾后面，山姆Becourtney.，在纽约定制治疗的物理治疗师告诉LiveStrong.com。
“虽然膝盖向内落下的膝盖并不总是糟糕或”错误“，但由于在举重负荷时，由于联合的力量增加，它可能是膝关节疼痛的原因，”Becourtney说。他说，允许膝盖进入向内掉落也会导致臀部，脚或脚踝疼痛，因为这些其他关节可能会努力弥补膝盖缺乏稳定性。
修理它
在进行涉及弯曲联合的锻炼时，请将膝盖与第二和第三脚趾一致。在镜子前进行练习，以确保您保持适当的对齐。
If verbal and visual cues aren't enough, loop a resistance band above your knees. Fighting the resistance with help activate your glutes and maintain better knee alignment.
2。You Lift Too Heavy Too Soon
根据Becourtney的说法，在你准备好之前抬起太多体重是不仅适合膝盖，而且是你身体的其余部分。在你足够强度之前增加了对锻炼的过度抗性会导致肌肉，关节和结缔组织的疼痛或伤害。
你的膝盖承受了这种过载的冲突。这就是大多数专业人士推荐培训的原因稳定，逐渐增加抵抗力（AKA渐进式过载）。
"It is absolutely necessary to provide load to all of our joints, but if you exceed the capacity of the joint and surrounding musculature without gradually utilizing the concept of progressive overload, this may lead to pain," Becourtney says.
修理它
"To fix this mistake, people should follow a structured program that gradually increases the weight used for various exercises over a weekly and monthly basis," Becourtney says.
如果重量增加导致膝关节疼痛的增加，他建议减轻练习的重量（或完全放弃重量）并与医生或物理治疗师入住。
3.。You're Skipping Unilateral Exercises
肌肉不平衡不对称是日常生活的常见结果，无论您是否每天都在同一臂上携带包裹或每周几天玩网球。据Becourtney称，一般来说，你身体的一侧比另一方更强大。
If you only perform double-leg exercises (like squats) instead of单面移动(like Bulgarian split squats), you may begin overusing your stronger half, he says. Over time, this can lead to knee pain and tightness as well as pain or soreness in your hips, hamstrings and glutes.
修理它
Becourtney说，将至少一个或两个单腿练习融入所有的低体训练中。单腿止血，单腿缩小桥和单腿臀部推力只是几个尝试。
“我建议从双腿强度运动开始，然后合并用于附件工作的单腿变化。”
你穿错了鞋子
锻炼你的鞋子中扮演更重要的角色的安全ty than you may think. Although improper footwear usually won't directly cause pain, it may increase the likelihood of poor form and improper knee tracking (see mistake 1), which can lead to knee pain or injury, according to Becourtney.
“选择不匹配或支持个人脚形的鞋子（高拱与平脚）可以导致这些问题，”他说。“同样，如果您选择具有太多缓冲的跑步鞋，这可能会改变运动的技术，导致疼痛。”