The article and video below cover the root causes of knee pain from lifting weights, and a simple 3-Step strategy to cure it. You will learn how to fix knee tendonitis, quadriceps tendonitis, patellar tendonitis, knee instability and weakness, and stiff knees.
For a video-based guide to cure knee pain fast, consider the TitaniumPhysique program. A solution created for athletes, by athletes. Click below to get instant access now.
When you lift weights, the quadriceps and hip flexor muscles become stiff and tight after some time due to overuse. These tight muscles overstretch and inflame the quadriceps tendon, patellar tendon, and knee joint, leading to pain in the knee during exercises like squats, lunges, leg press, deadlift, and leg extensions.
If you experience knee pain while lifting weights, or pain in your knee after working out, you've come to the right place.
Knee tendonitis and knee pain is common among athletes and those involved in weight training. Weight lifters and gym-goers can experience knee pain during squats, lunges, leg press, deadlift, and leg extensions.
It’s something I struggled with for years (video below). It’s frustrating, painful, and demoralizing. I fixed my knee pain, and I will show you how to do the same.
This article will show you how to fix knee pain from lifting, even if you've had knee problems for years. Let's begin with what causes tendonitis and pain in the knee.
Nurudeen working out at gym with knee tendonitis and knee pain (2016). Using knee sleeves to reduce and manage knee pain while performing deadlift exercise.
Weight training builds and strengthens muscles, but it also inflames tendons, ligaments, and joints in the body. When the workout target or involve the knee, (e.g. squats, lunges, leg press, leg extension, deadlifts), it inflames the knee tendons and joint. Inflammation of the knee tendons causes a “burning” sensation of pain around the knee. The condition is a type of tendonitis known as quadriceps tendonitis and patellar tendonitis.
The burning feeling and pain around the knee are signs of acute inflammation – meaning the pain is temporary. With time, the body heals the knee tendons, and the pain goes away. However, when the knee tendons cannot heal and recover, and the inflamed tendon pain continues for three months or more, it becomes a chronic inflammatory condition.
Chronic inflammation is a state where the inflammatory process that enables the body to heal injured muscle, tendon, and ligament is not working, and the body is no longer able to heal on its own. In this case, it leads to chronic knee tendonitis. Left untreated, chronic inflammation in the knee becomes degenerative and leads to irreversible deterioration of the knee joint.
Athletes, gymgoers, and weight lifters with knee pain experience pain and discomfort in the knee during:
Calcium helps muscles contract. Magnesium helps muscles relax. When the body has excess calcium (which is often the case), muscles cannot relax and remain tense. When a muscle is tense, it pulls and puts tension on the tendons and joints, which inflames the tendons and causes pain, in this case – knee pain.
Magnesium also dissolves calcium and prevents the calcification of soft tissues. Calcification occurs when there is excess calcium in the body. Calcification hardens soft tissues like tendons and muscles. In this case, calcification of the quadriceps muscle and tendon leads to quadriceps tendonitis, patellar tendonitis, and knee pain.
According to The Magnesium Miracle (which is a scientific reference on the health effects of magnesium on the body), heavy exercise, physical activity, and factors such as caffeine, stimulants, diuretics, stress, and dehydration, deplete magnesium in athletes. As such, it is crucial for athletes and those involved in weight training to actively replenish magnesium in the body.
40% of magnesium in the body is found in the muscles. Twitching muscles, muscle cramps and muscle spasms are signs of low magnesium levels in the body.
- The Magnesium Miracle - Discover the Missing Link to Total Health, By Carolyn Dean, MD, ND
When you lift weights and perform exercises that target or involve the knee, the quadriceps, glutes, and hamstring muscles contract, become stiff and tight, and after some time, lose their elasticity. Muscle restriction occurs when inelastic muscle fibers become shortened and unable to release and lengthen back to their normal relaxed state.
In the case of knee pain, lifting a weight that’s too heavy, or using bad weightlifting form overstretch the quadriceps muscle and causes them to become restricted. This is usually the trigger that initiates the knee pain. When the quadriceps muscle gets restricted, they become shortened and get tighter.
Tight quadriceps muscle pulls and puts tension on the quadriceps tendon. As a result, it inflames the knee and causes knee pain when lifting weight and during exercise. In some cases, restricted muscles also causes instability and weakness in the knee.
Athletes, gymgoers, and weight lifters with restricted quadriceps experience:
This section of the article will discuss the types of knee tendonitis and related knee pain conditions. There are three types of Knee pain related conditions athletes experience when lifting weights or during exercise:
Muscle anatomy chart of thigh and leg. The thigh is made of the quadriceps (rectus femoris, vastus medialis, vastus lateralis, vastus intermedius) and hamstrings (semitendinosus, semimembranosus, biceps femoris). The muscles of the leg include the gastrocnemius, soleus, fibularis longus, and tibialis anterior. The thigh and leg muscles contribute to knee tendonitis, knee pain, and knee instability and weakness.
Quadriceps tendonitis is a type of knee tendonitis where pain occurs at the top of the knee, above the patella. It’s also common to experience pain on the inside or outside part of the knee. To fix and get rid of it, we need to target and release all the four quad muscles: rectus femoris, vastus medialis, vastus lateralis, and vastus intermedius.
These four thigh muscles combine into one tendon (quadriceps tendons) that inserts into the patella. When the quad muscles and quadriceps tendon get restricted, it pulls on the kneecap and causes knee pain during squats, lunges, leg extension, deadlifts, and leg press. Releasing these muscles will also get rid of pain on the inside or outside part of the knee.
Patellar tendonitis is a type of knee tendonitis where pain occurs below the kneecap. This pain is caused by strain and inflammation of the patellar ligament. The patellar ligament is a tissue that connects the kneecap to the shin bone. Patellar tendonitis is an extension of quadriceps tendonitis. By fixing quadriceps tendonitis, we also fix and get rid of patellar tendonitis.
It common for athletes and weight lifters to experience clicking and popping of the kneecap and knee joint during leg extension and leg press. There are two causes for this.
Instability and weakness in the knee is caused by restricted glutes, leg muscles (gastrocnemius, soleus, fibularis longus), and hamstring muscles. The quads are the power muscles of the thigh. The hamstrings are the stabilizing muscles of the thigh.
The hamstrings, along with the leg muscles, help stabilize the knee. When the hamstrings and leg muscles become restricted, it causes instability and weakness in the knee. To fix and get rid of instability and weakness in the knee, we need to target and release the hamstrings and leg muscles.
A young man performing traditional back squats at gym. The traditional squat exercise involve the quadriceps, hamstrings, glutes, hip flexors, spinal erectors, and leg muscles. Traditional squats and other squat variations can aggravate quadriceps tendonitis and patellar tendonitis. Athletes and weight lifters might also experience instability and weakness in the knee during squats.
A man and woman performing dumbbell walking lunges. The lunge exercise involve the quadriceps, hamstrings, glutes, hip flexors, and leg muscles. Lunges, including walking lunges, standing lunges, or lateral lunges, can aggravate quadriceps tendonitis and patellar tendonitis. Athletes and weight lifters might also experience instability and weakness in the knee during lunges.
A young woman performing leg press on a Leg Press machine. The leg press exercise involve the quadriceps, hamstrings, glutes, hip flexors, and leg muscles. Leg press can aggravate quadriceps tendonitis and patellar tendonitis. Athletes and weight lifters might also experience instability and weakness in the knee during leg press.
A man performing leg extensions on a Leg Extension machine. The leg extension exercise involve the quadriceps and leg muscles. Leg extensions can aggravate quadriceps tendonitis, patellar tendonitis, or "clicking and popping" of kneecap. Weightlifters might also experience instability and weakness in the knee during leg extensions.
A man performing traditional deadlifts. The traditional deadlift is a compound exercise that targets the major muscle groups in the body, including the shoulders, arms, back, glutes, thighs and leg. Deadlifts can aggravate quadriceps tendonitis and patellar tendonitis. Athletes and weightlifters might also experience instability and weakness in the knee during deadlifts.
What is the TitaniumPhysique 3-Step Formula? The TitaniumPhysique 3-Step Formula is the fastest way to cure chronic tendonitis and pain from lifting weights, including:
It is based on current and extensive scientific research relating to the following: tendinopathy, sports medicine and sports injury, weight lifting injuries, musculoskeletal pain treatment and management, nutrition, supplementation, and, strength therapy and conditioning.
As an athlete and weightlifter, I created TitaniumPhysique for athletes and anyone who does weight training. I've combined these scientific studies and nine years of experience as a personal trainer, nutritionist, bodybuilder, physique athlete, and wellness coach to create the TitaniumPhysique Formula.
Here is an overview of how to cure knee tendonitis pain, using the TitaniumPhysique 3-Step Formula:
The food you eat is critical in getting rid of inflammatory pain. It is either going to cause and aggravate inflammation in the body or fight pain and provide relief. According to The China Study Solution (the most comprehensive scientific study on nutrition), animal foods and animal food products aggravate inflammation in the gastrointestinal tract.
Combined with the stress frequent and prolonged weight lifting creates on the tendons and joints, the body unavoidably gets into a chronic inflammatory state. This systemic cycle of inflammatory foods and physical fitness is the number #1 reason most athletes and gymgoers experience tendonitis after a few months of weight training.
Joint supplements cannot fix chronic inflammation from weight training because it is a systemic problem. To cure chronic knee tendonitis pain, you can use a simple two-week whole-food plant-based regimen to reset and eliminate chronic inflammation in the body.
The food you eat is more important than anything your doctor can give you to cure disease and pain. A plant-based diet can help eliminate joint pain and reverse chronic diseases like arthritis.
- The China Study Solution: The Simple Way to Lose Weight and Reverse Illness, Using a Whole-Food, Plant-Based Diet.
Is a whole-food plant-based (WFPB) diet right for you? Can a plant-based nutrition regimen help you eliminate chronic inflammatory knee pain? The following five questions can help you decide:
If you answered YES to any of the questions above, a WFPB regimen can help you reduce inflammation, heal tendonitis from weight training, and cure chronic knee pain. Implementing a whole- food plant-based regimen to reset chronic inflammation does not require becoming a vegetarian or vegan if that is not your goal. It is simply a tool to reset.
There is a specific way to use this strategy to get the fastest and best results, especially for athletes and weight lifter focused on building muscles, strength, losing weight and burning fat. The TitaniumPhysique Program provides a step-by-step plan to achieve this.
Magnesium is a potent anti-inflammatory that can help reduce pain. It also plays a vital role in helping the muscles relax. Twitching muscles, muscle cramps, and muscle spasms in the arm are signs of low magnesium levels in the body.
Heavy exercise, sauna therapy and workout stimulants deplete magnesium in athletes. As such, it is crucial for athletes and those involved in weight training to actively take steps to replenish magnesium and use the right kind of magnesium to get the therapeutic effect.
"Magnesium is the body's most important anti-inflammatory."
- The Magnesium Miracle - Discover the Missing Link to Total Health, By Carolyn Dean, MD, ND
Is magnesium therapy right for you? Can it help you cure and alleviate chronic knee discomfort? The following six questions can help you decide:
If you answered YES to any of the questions above, magnesium therapy can help you reduce inflammation, heal tendonitis from weight training, and alleviate chronic pain. The TitaniumPhysique Program provides an easy-to-follow magnesium supplementation plan for athletes and weight lifters.
Research show high protein foods and sports supplements create acidity in the body. When your body is alkaline, you will have more energy and less joint pain. Going alkaline is simple. Anyone can take simple steps to become more alkaline and less acidic. Here are four simple ways to become more alkaline.
Restricted quadriceps muscles pull and put tension on the quadriceps tendon, which causes knee pain. When you release tight muscles in the thigh and glutes (e.g. quadriceps, hamstrings, glutes), it will increase elasticity in the quadriceps tendon and immediately reduce knee pain.
Step 3 of the TitaniumPhysique Formula focuses on releasing chronically tight and restricted muscles in the thigh and glutes to stimulate repair and cure knee pain. Chronic knee tendonitis cannot heal if the body is in a constant inflammatory state. After reducing chronic inflammation (Step 1), we can heal knee injuries easier and faster.
Restricted quadriceps muscles, that cause knee pain, develop over many years. As such, it is necessary to use the correct treatment technique to get the best results. During this process, it is also vital to strengthen the knee, by doing mobility and strengthening exercises for the knee joint.
Strengthening exercises are therapeutic and can help the knee tendons heal faster and regain full strength for maximum performance. The following mobility exercises for knee pain target the stabilizing muscles of the knee joint and strengthen the knee tendons:
The TitaniumPhysique Program includes a knee pain treatment video (to release restricted quadriceps muscles) and knee strengthening/mobility exercise video (to stabilize the knee joint).
Massage balls and foam rollers can effectively release tight quadriceps muscles and fix knee tendonitis. If you experience knee discomfort when lifting weights: during squats, lunges, leg press, leg extensions, or deadlifts, these tools will help.
The Peanut Ball can target and release the muscles at the front of the thigh, while the foam roller targets the glutes and muscles at the outside of the thigh (vastus lateralis and tensor fasciae latae).
These myofascial pain relief tools treat knee pain and provide relief to the knee tendon and joint by releasing restricted quadriceps muscles.
Restricted quadriceps muscles pull and put tension on the quadriceps tendons and patellar ligament. As a result, the quadriceps tendons become inflamed and cause pain while lifting weights or after working out. The ROOT causes of knee pain from lifting weights are chronic inflammation, magnesium deficiency, and muscle restriction.
Athletes and weight lifters with knee tendonitis experience the following when lifting or after working out:
Traditional remedies like painkillers, joint supplements, knee sleeves, knee braces, and topical anti-inflammatory creams can help with acute knee tendonitis but are not effective in treating chronic knee tendonitis. With traditional remedies, the tendonitis comes back and often gets worse as you continue to lift. To cure chronic knee tendonitis and knee pain:
The TitaniumPhysique Formula is an innovative strategy for tendonitis treatment. The TitaniumPhysique program will show you the fastest way to reduce chronic inflammation, replenish muscle magnesium levels, and release restricted muscles. It can help you get rid of and prevent weight lifting knee injuries.
Tendonitis can turn your passion for fitness into a chore and rob you of the motivation to work out. Yet, everyone who lifts weights experiences knee tendonitis at some point. You don't have to give up your passion for lifting because of ineffective traditional tendonitis remedies.
Claim your passion and power back today with TitaniumPhysique. Grab your copy of the TitaniumPhysique program by clicking the Learn More button below. For a limited time, you can use the code "blog10" at checkout to get extra $10 off.
• Understanding and Managing Chronic Inflammation
• The Magnesium Miracle (Second Edition) - Discover the Missing Link to Total Health, By Carolyn Dean, MD, ND
• The China Study Solution - The Simple Way to Lose Weight and Reverse Illness, Using a Whole-Food, Plant-Based Diet
• The Acid Alkaline Balance
Nurudeen (aka T.J) has a passion for helping people build the body they desire through weight training. He is a physique and fitness trainer, nutritionist, yoga instructor, vegan natural bodybuilder, National Physique Committee (NPC) competitor, and founder at TitaniumPhysique. Nurudeen is a member of the International Association Study of Pain (IASP) and the American Chronic Pain Association (ACPA).
*Fitness results varies by individual effort, as such, individual results may vary.
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