10 Ways to Avoid Knee Pain and Injuries
Knee pain is the result of either an acute injury or repetitive motions that stress the knee over time. As we age, our knees become more susceptible to injury. In order to prevent knee pain and injury, there are some steps you can take.
The runner's stretch is one of the most common causes of knee injuries. It is when you grab your foot, bringing your heel to your butt. We all do it, but it is one of the things that contribute to knee pain. As a result of bending the knee to the fullest extent, the kneecap becomes jammed into the bones underneath.
There is a possibility that the runner's stretch can lead to chondromalacia patella, a condition in which the cartilage under the knee cap becomes softened, which is the most common cause of knee pain.
Generally, the best way to prevent knee injuries is to become familiar with your own body and learn how to exercise correctly. If your knees are prone to chronic pain due to arthritis, for instance, impact-oriented exercise should be avoided. Instead of using the treadmill at the gym, choose an elliptical machine.
The Best Ways to Avoid Knee Injuries:
Maintain a healthy weight: It is important to maintain a weight that is appropriate for your size and age because excess weight has been shown to increase your chances of developing osteoarthritis. Maintaining a weight that is appropriate for your size and age will reduce the stress placed on your knees and prevent increased chances of knee injuries.
- Wear a knee sleeve or knee brace: A compression sleeve is an effective and immediate way to reduce pain, improve knee stability, and improve confidence during activity.
- Wear sensible shoes that fit properly: This will help you to maintain the proper alignment and balance of your legs, which will help to prevent injuries to your knees.
- Warm up: It is imperative that you warm up prior to performing any exercise and then stretch. Stretching the muscles in the front and back of your thighs decreases tension on your tendons, which in turn relieves pressure on your knees.
- Maintain a low-impact exercise program: Use a rowing machine or cross-country skiing machine at the gym. You can get a vigorous workout while maintaining a low impact on your knees with both exercises.
- Swim or walk: Swimming and walking are good options for exercising outside of the gym.
- Weight training is essential: Work out with weights to strengthen your leg muscles and prevent injuries to your knees. However, you should consult with an expert prior to using weights to prevent knee pain.
- Maintain a high level of activity: If you decrease your activity level, you will become weaker, which increases your risk of injury.
- Do not suddenly increase the intensity of your exercise: Increase the intensity gradually to avoid knee injuries.
- Visit a physical therapist: If you have already sustained a knee injury, a physical therapist can assist you in establishing an exercise regimen that is appropriate for the injury.