Knee Pain | 膝盖疼

Muscles for Knee Pain | 膝盖疼

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中文版 (English Version Follows Below.)

我每周举铁3次加1次有氧快走，然后休息3天。根据当天的精力和时间灵活调整，如果太累就回家睡觉去，不用纠结。

我以前膝盖有过不适，吃了维D5000 IU和强力版的Move Free, 能好上几天。 但是只有我开始真正举铁包括锻炼腿部力量半年以后，我的膝盖被肌肉包裹住了，就完全不疼了。下面是我持续增加哦腿部肌肉的2个方法， 每星期练腿2次和跑步机快走一次。

1）腿步锻炼：在健身房里，我会练器械练curl leg, leg extension, leg press (腿疼的不建议做深蹲），从自己能够坚持做到8-10下的重量为止。如果8-10下以后很轻松地完成了（一般2-4个星期后），就加一点重量。

2） 倒走： 我在跑步机上正面快走时，会穿上一件 8磅的加重马甲，时速设在 3.0-3.5 之间。这对我 162cm 身高、125磅体重的身体来说，是合适的马甲重量。我在跑步机上会戴上有绑带的护膝，会比较牢固不会滑。


然后在45-60分钟的时间里，我会在跑步机上倒走大概5分钟几次。我把跑步机重新设置 在2.7-2.8的 时速，一定要有一定的坡度， 我是调在6-9之间。戴着马甲还要有坡度倒走，还是挺累的，但大腿的力量进步真的明显。正面快走和倒走之间的转换，新手一定要注意安全，可以停止跑步机转换。

我这样坚持倒走和也用其他腿部器械半年后不到，我的腿部肌肉变得非常强健，膝盖再也没有疼过。瞧，有肌肉的感觉真好！

English Version

My Routine

I lift weights three times a week, plus one session of incline power walking, followed by three days of rest. I stay flexible based on my energy levels and schedule; if I’m too exhausted, I simply go home and sleep without overthinking it.

Healing My Knees

In the past, I experienced knee discomfort. I tried taking Vitamin D 5000 IU and Move Free (Ultra Strength), which provided temporary relief for a few days. However, the real change happened after six months of consistent weight training. Once my leg muscles became strong enough to support and "wrap" around the joint, the pain vanished completely.

Below are the two methods I used to build leg strength, training legs twice a week alongside one treadmill session.

1. Targeted Leg Exercises

At the gym, I use machines for leg curls, leg extensions, and leg presses.

• Note: I do not recommend squats if you are currently experiencing knee pain.
  

• Weight Selection: I choose a weight where I can complete 8–10 repetitions.
  

• Progression: Once those 10 reps feel easy (usually after 2–4 weeks), I increase the weight slightly.
  
  

2. Weighted Reverse Walking (Treadmill)

When power walking forward on the treadmill, I wear an 8lb weighted vest and set the speed between 3.0–3.5 mph. For my height (162cm) and weight (125lbs), this vest weight is a perfect fit. I also wear knee braces with straps to ensure they stay secure and don't slide down.

The Reverse Walking Technique: During a 45–60 minute session, I incorporate several 5-minute intervals of walking backward.

• Settings: I lower the speed to 2.7–2.8 mph and set the incline between 6 and 9.
  

• Intensity: Walking backward uphill while wearing a weighted vest is quite challenging, but the improvement in quadriceps strength is significant.
  

• Safety Tip: If you are a beginner, please be careful when switching between forward and backward walking. I recommend stopping the treadmill completely before turning around.
  
  

The Result

After less than six months of consistent reverse walking and leg machine exercises, my leg muscles have become very strong, and my knee pain has never returned. It feels great to have muscle!