Most of the time I have doctored myself with RICE- rest, ice, compression and elevation. If you hurt something, stop working it, ice it, bandage it and if it's something like an ankle or knee, keep it raised as much as possible. When I get twinges, I back off.
Lately, I have had pain in one knee doing heavy leg presses. I tried backing the weight off and it actually felt worse. I took a good look at the picture on the leg press machine where they show you how to work it and the guy in the picture was doing his presses with his thighs above parallel. I had been putting the seat as low as it would go, because I had been taught to do full squats in a weightlifting (Olympic style) club back in the day.
Once I raised the seat on the leg press machine so my thighs were just above parallel, I could go heavy again without it bothering my knee.
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