Protecting your knees when weight lifting

When you’re getting into shape, the last thing you want is an injury setting your routine back. For weightlifters, you can put a lot of strain onto your joints without realizing. Regardless of what you’re lifting, a key joint that will be taking strain is the knees and it is important to know how to protect your knees when weight lifting – no one wants a knee replacement when they’re young!

There are several ways you can protect your knees, but this article will focus on key three areas. The first is your routine and technique, the second is muscles around your joints and finally we will look at the type of support you should always wear.

Injuries and your routine

Depending on how you balance your routine between cardio and lifting, an imbalance will create problems for your knees. Similarly, trying to lift too heavy before your muscles are ready will lead to damage. 

Try swapping intense cardio for swimming – you will still get a full body workout but the pressure on your knees will be reduced. If you’re concerned that the weight you’re lifting is wrong, experiment to find a weight that doesn’t leave your joints feeling burnt out.

Technique can, literally, make or break your joints. If you aren’t sure your technique is up to scratch, chat to a trainer at your gym – most will be happy to check your technique. 

Help your knees 

Don’t let your knees do all the work – it is important that you have strong muscles around them. Many knee injuries happen when you force your knees to do more than they are able, and so put them at risk of injury. By exercising other muscles, even though they may not be your target muscles, you are helping to protect your knees. Key groups to work out include glutes, your core and hip adductors.

Make sure you do lighter warm ups before jumping into your target weight. Doing warm up sets first helps get your body prepared for strain.

Using knee sleeves

Knee sleeves such as this one  (and in germany, )should be an essential part of your workout kit – always carry them in your gym bag. They help prevent injury and provide support – even if you’re confident your knees are strong you should still wear sleeves to stop problems from developing. As you start lifting heavier weights, knee sleeves become vital.

A knee sleeve (often neoprene) slips over the knee, sitting comfortably on the joint and reduces the likelihood of injuries developing. The key element of knee sleeves is compression – this helps stop the knees from moving too much or in the wrong direction, and also helps blood flow. 

However, a knee sleeve won’t stop bad technique from damaging your knees. It is a combination of technique, hard work, and knee sleeves, that will protect and strengthen your knees in the long term. As long as you know how to protect your knees when weight lifting and take time to do so, they’ll be ok. You should never forget that any strength training, especially those affecting you lower body, greatly rely upon the condition of your knees.

Shopping For Products Locally


Many of us who are DIY people also are creative, and out of necessity had to find alternate ways to find product or ingredients because of the amount, the cost and shipping.

I was able to find in our local dollar store a simple hair shine product….all it had was dimethicone / cyclomethicone and for a dollar and a nice foil cover so that it’s kept sterile was a real cool for me. I’m doing this on a really tight budget and in fact thinking of doing an ebook on where to find specific ingredients locally and avoid buying sizes you don’t need and then saving shipping. Read labels. For instance, if you check many of the ethnic aisles and if you’re lucky to have ethnic stores you can get a great idea of oil blends. Gives me ideas and in fact so much so I do a hair and skin oil for Black women who process their hair and need a nice skin oil to keep ashiness away. It’s one product that does two things, helps broken hair, helps the sheen of the hair and protects the hair from the elements. I used a nice vitamin blend for hair and skin products that I have made shampoos and hair oils with for such women.
Now that many regular grocery stores are now selling organic grains I can buy organic oats and powder those myself. It really is amazing if you look online regarding the various additives like powders or oats so now I don’t need to order ‘out’ so to speak.

You can take an unscented product if it’s just for you and stretch those bottles of sample perfumes by simply adding in a few drops of that perfume and then in making your own body powder, a few drops of the perfume and also unscented liquid soaps to which you can also scent in your fave blend, or lotion and that will take the .25 amount of that expensive perfume really stretch. Layering scent like that reduces any need of applying that perfume full strength. And it releases body wide all day so you don’t even need to refresh it……..I taught my girls that trick and now I make my own stuff but there are other venue’s out there that are not being utilized.

Obviously you want to find a product with every ingredient listed. I found this for ‘shine’ and realized it was the same thing for a hair gloss in some cases and for frizzy hair. Generic and simple conditioners that are on sale for 99 cents are wonderful for shaving lotions and you can add you tilt on it and have a product you like. You do of course want to know where it came from etc….but in reality we really don’t know the ORIGIN of many of the ingredients we buy from and in fact it may be the same companies that sell to the generic crowd. That is common practice.

It would be really interesting to see how you guys found alternative ways to do things and then went on to formulate your own product based on some things you ran across reading labels. This is also a great thing to introduce teen girls to. You show them how they can do simple things like that, all they need is a fancy bottle and the blend they use their friends will just have to have!