Top 10 Tips for Exercising with Knee Injuries!
The knee is the largest, most complex joint in the human body. And nearly 20% of Americans complain of knee pain every year. Remember, consult your doctor before starting any fitness regimen.
Millions of people experience knee pain each and every year. Knee pain can keep you from walking, none the less running and working out. But after suffering an injury, either minor or more serious, you will want to get back to moving around as soon as your doctor approves of exercise.
What you wear matters
Most people don’t realize that footwear can be either beneficial or detrimental to our knees. Going to a running store and getting fit for proper sneakers could save you loads of pain and doctors’ visits.
2. It’s in the numbers
Sadly, the scale cannot be ignored here. If you are overweight, losing some pounds can really help decrease the stress on the knee joint.
A knee brace can do wonders for stabilizing the knee joint, thus reducing pain and easing mobility.
4. Find your trail
If you are a runner, you already know that running on blacktop or concrete can destroy your knees because of the impact. Better options are finding locations that have cushioned ground, such as a park (grass), beach (sand), or even a gym (treadmill)l.
5. Be gentle
High intensity exercises are great for burning maximum calories, thus expediting weight loss, but they do terrible things to your knees. Focus on low intensity, dual leg strength exercises for strength, such as squats. If you are using weights, go lighter than you think you should.
6. Consistency wins
When it comes to increasing strength, what gets the best results is doing your workouts day in and day out. That does not mean you should not rest. It means that whatever you are doing, be sure to do it 3-4 times per week. Only then will you see the desired outcome – stronger muscles resulting in healthier knee joints.
7. Increase ROM
Stretching your quads, hamstrings, and calves will increase your flexibility and range of motion, and reduce the possibility of injury.
8. Get high
Elevating your legs 8-12 inches above your heart for 20 minutes will assist in blood circulation and reduce swelling.
9. Roll it out
Using a foam roller to massage the quads hamstrings, and calves releases any inflammation within the muscles and it feels AMAZING!
10. No turns
The worst thing you can do to your knee is called rotation. Turning your knee internally or externally is the quickest way to injure that joint.
1. Leg Extension – While seated on a chair with feet flat on the floor, attach one end of a resistance band to one ankle and the other end to the chair. Gently lift the foot as straight as possible and hold it at the top for 2 seconds before returning it to starting position. Repeat 10x before switching.
Strengthens the quadraceps.
2. Leg Curls – Lie on your belly with your legs straight and a dumbbell between your feet. Slowly bend your knees, bringing your feet toward your buttocks. Hold for 2 seconds then return to starting position.
Strengthens the hamstrings.
3. Wall Sit – Place your back flat against the wall with your feet about shoulder-width apart and 2 feet out from the wall. Slide down the wall until your legs are at as close to a 90-degree angle. Hold this position.
Strengthens the quadraceps.
4. Standing Quad Stretch –Standing with your legs apart, engage your abs and bring one foot up toward your buttocks, holding it with one hand. Hold for 20 seconds, then repeat on other leg.
Stretches the quadraceps.
5. Lying Hamstring Stretch – Lying on your back with one leg straight, grab the other leg from behind the knee and bring it in toward your head. From there gently raise your foot toward the ceiling, hold at the top for 2 seconds and repeat 10x. Switch to other leg.
Stretches the hamstrings.
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