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I get soreness in my knee after cardio work, what can I do to help this?

If you have sore knees after your cardio work, a comprehensive strategy including appropriate footwear, rest, stretching, and strengthening exercises may be the best solution. First, make sure you have quality running shoes for your foot type. A podiatrist or even a knowledgeable sales person at a running specialty store can help you find the right running shoes. Poorly fitted or worn out shoes may alter your running motion and possibly aggravate existing injuries. In some cases, orthotics may be advised to ensure proper running motions. Knee pain can also be caused by trying to do too much too soon leading to overuse injuries. Make sure to listen to your body and stop any activity if you experience chronic, persistent pain. Once pain and inflammation have subsided, slowly ease yourself back into your exercise routine. And lastly, stretching and strengthening tight and weak muscles respectively may improve your running mechanics to help avoid future knee pain. Common muscles that are prone to tightness and need stretching include your calves, hamstrings, inner thighs, and hip flexors (muscles on the front of your hip). Try performing a wall calf stretch, an outer hamstring stretch, and standing hip flexor stretch. Muscles that are prone to weakness and need additional strengthening include your shin muscles, core (abdominals, low back) and gluteals. Try performing a single-leg balance reach, ball bridge, and tube walking.

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Important: This content reflects information from various individuals and organizations and may offer alternative or opposing points of view. It should not be used for medical advice, diagnosis or treatment. As always, you should consult with your healthcare provider about your specific health needs.