Some forms of exercise are hard on the joints, including knees. Having pain after working out is never something you should ignore. It may mean that you strained the connective tissue. Specifying the location of the pain can help pinpoint the injury and determine the best treatment. Reoccurring or severe pain will require evaluation by a doctor to diagnose damaged areas. Once you see your doctor, take some time off and let the knees heal.
Overuse Injury
Overuse injuries occur from repetitive stress on tissue. For this reason, they are referred to as cumulative trauma. As you exercise, you put pressure on the knees that may lead to micro-tears in the ligaments or abrasion damage to bones over time. At first, you will not feel pain, but as the tissue becomes worn the pain will increase. For example, a runner may notice stiffening in the knee joints. This might indicate the cushion of the joints, or bursa, have damage, so the bones are rubbing together.
Location of Pain
Not all knee pain is the same. Where you feel the pain is key to understanding the nature of the injury. Pain that radiates from the outside of the knee and continues up to the hip indicates damage to a band of tissue that supports the leg. When you feel discomfort around the patella, or knee cap, this means damage to tendons that hold that bone in place. Paying attention to the exact location of your pain can help the doctor make a diagnosis.
Treatment
For most types of knee pain, some basic first-aid will help. First and foremost, stop exercising until the knees can heal. Apply ice to the affected areas as soon as the pain begins. Leave the ice in place for 20 minutes. Reapply the ice several times a day for up to three days. Take over-the-counter pain medication if necessary and see your doctor if the pain does not subside within a few days.
Prevention
It is not always possible to avoid pain during exercise, because it does put stress on knee joints. You can take some preventative steps to reduce your risk of injury, however. Strength training will help build up the muscles in the hips and legs to help support your knees. When you start a new sport or fitness routine, go slow to avoid injuring the connective tissue in the joints. Spend several minutes warming up before beginning your exercise. This increases the blood flow to the area. After your workout, stretch the legs to improve flexibility.
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