Weightlifting Knee Injuries and Pain

The lower back, shoulders, and knees are the “big three” areas most susceptible to injury among weightlifting. Still, regular correct weight training can improve knee strength and prevent injury.

Weightlifting and Knee Injuries

Weightlifting does seem to cause knee injuries. Weightlifting exercises such as squats and deadlifts do put a lot of stress on the knee joint, but these stresses are primarily applied up and down, not horizontally or rotationally. The knee is much more resistant to vertical forces than horizontal and rotational forces, and is also more resistant to low-impact exercises such as weightlifting than high-impact exercises.

While weightlifting is generally very safe for the knee, it is important to do the right type of exercise and follow the correct strategy for each movement. However, weightlifting and Olympic weightlifting do cause knee injuries. If you have a knee injury from another sport, improper weightlifting can make it worse.

In general, weightlifting is safe for the knee as long as you use the right type. The body is designed to tolerate vertical stress on the joint. Unexpected twisting movements, incorrect form, and pre-existing injuries can put you at risk for injury.

Common Knee Injuries

For weightlifters and physically active adults, the knee joint is subject to a variety of stresses. During rotational sports (e.g., football, basketball, hockey, etc.), the tendons that hold the complex bones of the knee together can become damaged, often severely.

Knee injuries, especially knee tendon injuries, are very common in the sports world. These injuries can cause pain, swelling, and stability issues and can be mild or severe. In knee ligament injuries, the damage ranges from a sprain or minor tear to a complete tear in the most severe cases.

Anterior cruciate ligament (ACL) injury

This tendon connects the femur in the thigh to the tibia (shinbone) in the lower leg and controls excessive rotation or extension of the knee joint. The anterior tendon is located in the front. A posterior tendon is also present. ACL injuries are mainly seen in athletes. Severe injuries to the ACL usually require surgical reconstruction with a recovery time of up to 12 months.
In the gym, be careful not to twist your knee intentionally or accidentally under excessive load.

Posterior cruciate ligament (PCL) injury

The PCL connects the femur and tibia to the ACL at different points and controls any backward movement of the tibia at the joint. The PCL is mostly injured by high impact forces from accidents, sometimes when the knee is hit hard during sports.

Medial collateral ligament (MCL) injury

This ligament prevents the knee from bending too much to the inside (medial). MCL injuries are mainly caused by an impact on the outside of the knee or unexpected body weight forces when the leg reaches an abnormal angle.

Lateral collateral ligament (LCL) injury

It is located on the outside of the knee and controls excessive outward movement. When forces push the knee outward, the LCL can be damaged.

Cartilage damage

Cartilage prevents bones from rubbing against each other and supports the joint. The two knee menisci are cartilage that support the inside and outside of the knee. Other types of cartilage protect the ends of the thigh and shin bones. When the cartilage is torn or damaged, surgery may be needed.

Tendonitis

Deterioration of the knee tendons and overuse can lead to disabling knee injuries. A related injury called “iliotibial band syndrome” (ITB) causes pain on the outside of the knee, often in joggers, but it can occur in any overuse condition.

Relaxation, stretching, and two weeks of anti-inflammatory medication are usually recommended. Using medications for longer than this may cause more side effects than benefits. If pain persists for more than two weeks, see a physical therapist.

Osteoarthritis

Regular injuries can lead to osteoarthritis of the knee as we age. In this condition, the cartilage that provides cushioning between bones degenerates and causes the bones to rub against each other, causing pain and tension.

Avoid knee injuries from weight training

There are steps you can take to reduce your risk of knee injuries and pain while lifting weights. If you already have an injured knee, follow the advice of your doctor or physical therapist.

Avoid certain exercises. Isolation exercises such as the leg extension machine and leg curl exercises (standing or on a bench) can put stress on your knees.

Be careful when squatting. If your knees are healthy, studies show that squats can prevent calf injuries—if performed with the correct technique, under expert supervision, and with a gradual increase in training load.

Can squats cause knee injuries?

Squats should not cause knee injuries or pain if you follow the correct squat form. Squats are a great way to strengthen your knees. If you do experience pain while doing any squat variation, consult your health care practitioner or sports doctor.

How to prevent knee injuries?

Avoid knee injuries and pain by stretching your leg and knee muscles, following proper form when exercising and lifting weights, and maintaining joint mobility. Avoid sudden lateral movements, and consider wearing a knee brace to keep your muscles and joints safe.

What should I do if I hurt my knee while lifting weights?

If you feel sudden pain in your knee while lifting weights, stop immediately. If the pain is moderate, follow the PRICE strategy to treat the injury by protecting, resting, icing, applying pressure, and elevating the knee.

When should you see a doctor after a knee injury?

If you have severe or moderate knee pain, significant knee swelling or pain, and are unable to put any weight on your leg, call your doctor.

Lifting weights seems to cause knee injuries. If you have a knee injury from other activities, improper weightlifting may make it worse.
Knee injuries, especially knee ligament injuries, are extremely common in sports. In knee ligament injuries, the severity of the injury ranges from a sprain or minor tear to a complete tear in the most severe cases.
The two knee menisci are cartilage that support the inside and outside of the knee joint.

Related Article: Weightlifting Safety and Injury Prevention