As one of the most effective ab exercises, planks (or holding a body-weight-only exercise known as an isometric hold) is an extremely popular choice. But they can be tough on the knees, and some people experience knee pain from doing planks.
If your knees hurt when you do planks, it’s frustrating cause you want to work all of your core muscles, not just your abs.
Additionally, if you have knee pain, you probably want to recover so that you can get back to having fun and playing sports again.
In today’s post, I want to answer the top four reasons why your knees might be hurting when you do a plank and give you tips for what to do next.
Why Your Knees Might Be Hurting When You Do a Plank: 4 Possible Reasons
Related: Top 4 Best Gym Equipment for Core Strength.
1) You Have a Weak Core
One of the reasons your knees could be hurting while doing a plank is that you might have a weak core—which is kind of like having a weak foundation, and we all know what happens to houses with weak foundations.
Your core is the central hub or powerhouse in your body that holds all your other muscles together, so if it isn’t balanced and strong, it can affect how well your other muscles work, especially when you’re engaged in an activity like a plank where the knees are bearing most of the weight.
The core is made up of many different muscles, including the abdominals (your six-pack) as well as your obliques and transverse abdominis. They are all working together to hold you stable and bend you forward and backward.
When one muscle group works too hard, and others are not pulling their weight, that imbalance can lead to pain in areas such as the knees—which is why it’s important to practice exercises that strengthen these muscles, like planks.
2) Your Legs Are Moving During the Plank
The plank is one of the most commonly used exercises for core stability, but it’s not without its potential problems. When you think about the plank, you may imagine a static hold in which your body is perfectly still or possibly even a slow movement from side to side.
But if you actually try the plank any time soon, you’ll probably find that it feels much more dynamic and fluid. Your legs are moving as you maintain your body in a straight line from your head to your toes.
The problem with this is that when your ankles bend and straighten, they create small movements in the back of your knees. This can cause pain and discomfort in the back of your knee, which has been known to lead to other knee injuries if left untreated.
3) You Have Tight Hip Flexors
The hip flexors are a group of muscles that attach to the front of the pelvis and cross the hip joint. It’s their job to lift your thigh up toward your chest and bring your knee forward.
What happens when they’re tight? They pull on the top of your pelvis, which in turn pulls down on the bottom of it. This can cause your lower back to arch and can put pressure on the ligaments in your knees, leading to pain.
Believe it or not, there are exercises that can loosen up those hip flexors and take away that knee pain!
4) You Have Poor Form in the Plank Position
One of the most common reasons why your knees might be hurting when you hold a plank is because of poor form in the plank position. If you’re not sure what good form looks like, here it is:
How to Avoid Knee Pain When Doing Planks
If you’re having knee pain when doing planks, there are a few things you can do to alleviate the discomfort:
Can Planks Help Knee Pain?
If you have knee pain, it’s an excellent idea to try incorporating planks into your fitness routine, particularly if you sit at a desk all day or spend a lot of time in one position, such as sitting on the couch watching TV.
Along with strengthening your core muscles (which are important for supporting your spine), planks help stretch and relax your smaller leg muscles (the ones that connect to your kneecaps) so that they aren’t fatigued, which can cause pain in the knees.
Planks can also help alleviate knee pain caused by working out: if you run or participate in other forms of cardio, it’s normal to experience some knee pain as part of muscle fatigue—the simple act of doing exercises like planks helps stretch out those leg muscles, which can alleviate pain.
Knee Strengthening Exercises
If you have knee pain, strengthening the muscles around your knees can help. Strengthening exercises will help to improve your balance, flexibility, and coordination. They can also help to relieve pain in the knee and strengthen the muscles that support the joint.
Here are 7 strengthening exercises for your knees.
1) Squats
Squats are an excellent way to get your leg muscles working on a daily basis. When done correctly, they’ll strengthen your thighs and buttocks as well as improve your balance and flexibility.
2) Step Ups
Step-ups are another great way to work on strengthening your legs, especially when using a step platform. They’re easier than squats because they’re performed on a raised surface instead of the floor, but they still give you a great workout. If you have trouble with stairs at home or work, this exercise could really help alleviate some of that discomfort!
3) Leg Raises
Leg raises are another great way to strengthen the muscles around your knees. This exercise is perfect for anyone who has trouble getting up from a seated position without using their hands for support (elderly people may benefit from this exercise). Leg raises also help improve balance by making sure that both sides of your body are equally strong.
4) Side Planks
Side planks are an excellent exercise for strengthening your core muscles, which help to support your back and spine. They’re also great for reducing lower back pain. You can perform side planks on any flat surface (except the floor).
5) Hamstring Curls
Hamstring curls are a great exercise for strengthening the muscles in your legs.
- You can perform them by lying on your back with your feet flat on the floor, and your knees bent at 90 degrees.
- Then, raise one leg towards the ceiling while keeping it straight and pointing towards the ceiling (like a stop sign).
- Hold this position for about 10 seconds before lowering it back down to starting position.
- Repeat with the other leg.
6) Knee Bends
Knee bends are a great exercise for strengthening the muscles in your legs.
- You can perform them by standing up straight with your feet shoulder-width apart and bending forward at the waist until you almost touch your toes.
- Hold this position for about 10 seconds before returning back to starting position.
- Repeat this exercise as many times as possible without stopping!
7) Thigh Contraction
This is another great exercise for strengthening your legs.
- To perform this exercise, stand up straight with your feet shoulder-width apart and then raise one knee to a 90-degree angle while keeping the other leg straight on the ground.
- Hold this position for about 10 seconds before lowering it back down to starting position.
- Repeat with the other leg.
Frequently Asked Questions
Why do my knees hurt for no reason?
The most common cause of knee pain is overuse. This can be from exercise or activities that put extra stress on the joints of your knees, such as running or jumping. Other common causes include injury, arthritis, and gout.
Why do planks hurt my knees?
Planks place a lot of stress on your core muscles, which are located around the middle of your body and help support your spine. If you have weak core muscles, planks can put too much pressure on them and cause pain in your knees.
Do planks put pressure on your knees?
Yes. Planks place pressure on your knees, especially if you hold them for a long period of time. If you have weak core muscles, planks can put too much pressure on them and cause pain in your knees.
Why are planks so painful?
Planks are a very effective exercise, and they’re designed to put stress on your body. The longer you hold them, the more weight you put on your core muscles. If you don’t have strong core muscles, planks can cause pain in your knees as well as other parts of your body where you feel pressure during this move.
Why does my knee hurt if I didn’t hurt it?
Body pain is often the result of a problem in your body that you didn’t realize you had. If you have knee pain, it could be due to an underlying condition like arthritis or poor posture. It’s important to talk with your doctor about any knee pain so he can determine what’s causing it and how to treat it.
Why does my knee hurt when I run?
If you’re new to running or haven’t run in years, running can put a strain on your knee joints. This is because running requires repetitive movements that put stress on the ligaments and tendons around your knees. As you get used to running, however, these muscles will strengthen so they won’t hurt as much.
Why does my knee hurt when bending?
There are several reasons why your knee may hurt when bending. One of the most common causes is osteoarthritis, a condition that causes your joints to become inflamed and swollen. This can make it difficult for you to bend your knees without pain. Another cause of knee pain is patellofemoral syndrome (PFPS), which is an injury to the cartilage in your kneecap. If you have PFPS, it may cause pain whenever you bend your knees or squat down.
Are planks bad for your knees?
Planks are a great way to strengthen your core muscles and improve your balance. But if you have knee pain, planks may not be the best exercise for you. Planks can put pressure on your knees, especially if you don’t do them correctly. If your knees are already painful when bending or squatting down, it’s best to avoid this exercise entirely until your pain goes away.
Are planks good for bad knees?
Planks are a great exercise for anyone with bad knees. The plank strengthens your core muscles and improves your balance as well. Plus, planks can help you prevent injuries in the future by improving your overall fitness level.
Why does my knee hurt when I walk?
A: If you’re feeling knee pain when walking, it could be due to a variety of reasons. You may have overused your knees, which can lead to wear and tear on the cartilage or other tissues in the joint. Or maybe you have flat feet that need support from an orthotic device like insoles or custom-made shoes.
Conclusion
There are several reasons why your knees may hurt while doing planks, but there are many things you can do to fix the issue.
Ultimately, the health and comfort of your knees are always more important than worrying about any ab-toning planks.
Above all, you should always listen to your body and never work through pain—so if this is causing you discomfort, try a different exercise on days when your joints aren’t hurting.
