Knee injury is a common phase in adulthood, and it also comes from conditions like arthritis or repetitive motion in a way that endangers the joints. Most injuries can be avoided easily, while on the other hand, others might turn out to be more serious over time. Nevertheless, you have a chance to take certain steps to minimize the risk of a knee injury, for instance, through exercise and other activities.
Why Knee Pain Happens
Knee pain mostly occurs due to acute injuries or by repeating the same motion, which exposes your knee to unnecessary stress. This mostly happens while we age. However, you can do certain things to prevent such issues.
To prevent knee injury, you need to start by familiarizing yourself with your body and knowing how to exercise properly—getting to know what pleases your body and what causes pain.
Suppose your knees are prone to chronic pain or arthritis. In that case, you are strongly advised to wear a knee brace that supports the knee while participating in impact-oriented exercises such as football, basketball, and other various sporting activities that consist of jumping and constant change in direction.
Ways To Avoid Knee Injuries
There are various ways to reduce the risk of inflammation and joint pain. Knee pain and injury can be prevented by following the below steps.
1. Stretch Out
Looking forward to improving your joint mobility? Simply stretch out! While stretching out, don’t just put your whole attention on your knees. Also, stretch out your ankles and hips.
In a situation whereby any of those joints encounter restrictions, it is likely to affect the motion of the knee. Therefore, ensure to carry out both static and dynamic stretches.
2. Warm-Up
Rather than coming out cold, it’s essential not just to warm up your muscles but also to prep your cardiovascular system for exercise. The main focus of an active warm-up is to spike your body temperature, ensure free blood flow, and prep the body parts used.
Examples of common warm-ups are light jogging, hopping motions, etc. As we all know, when you are sweaty, you are ready!
3. Avoid Overtraining
While overtraining results in injury, even missteps can significantly increase the risk of knee injury by altering your stretching routines, which are known to be critical to prevent.
Avoid overtraining your knee by choosing proper exercises specifically for your needs. For instance, if you normally face lower leg problems, you must go for non-weight exercises like swimming.
4. Build Your Muscles
Engaging yourself in strength-based training also helps in preventing knee injuries. In addition, strong and sturdy muscles help maintain proper posture to enable your body to distribute weight properly.
In addition, your hip and leg muscles can also help in relieving much pressure from your knees if they are strong enough. Consider working on these muscles during your training to prevent hurting your knee.
5. Increase Gradually
It’s of no doubt to be excited about the new fitness routine that you love. You are likely to be tempted to go quickly to the next level and make you do too much sooner.
Exercise routines are supposed to be increased gradually and not the other way round. Taking on much activity at once increases the risk of various types of injuries. A perfect way to regulate your increase is by using the 10% rule. Gradually increase your activity by 10% weekly until your goal is reached.
6. Muscle Imbalance
This is considered to be a problem with most people who work out. The over-development of some muscles and overlooking other muscles can result in serious problems. When working on your legs, if you place your whole attention on the quads and neglect your hamstrings might cause some serious knee problems. While working out, ensure you develop all your muscles connecting to your knees to keep them strong and properly balanced to avoid injury.
7. Consider Low Impact Exercise
To protect the cartilage in your knees, you should consider engaging yourself in low-impact exercises. Cycling and swimming are examples of cardiovascular activities that help keep the knee cartilage healthy and avoid unseen damage.
8. Flexibility
Being flexible is a key point to avoid straining your knees. If you engage yourself in high-impact exercises that consist of constant movements, then you should consider developing a healthy amount of flexibility. Then, conclude your workouts with a cool down, stretch out the muscles used to increase flexibility, and avoid Injuries.
9. Put On Right Shoes
Putting on the wrong shoes can put unnecessary pressure on your knees and expose you to trips and falls. This alone can lead to knee Injuries.
In addition, high heels are among the common causes of knee pain as they make the calf muscle tighten and shorten itself. This leads the foot to pull forward, leading to knee injuries. Other shoes can also make the feet go far inside, putting stress on the knee. Consider choosing shoes with a maximum heel height of 1 inch. In addition, your shoes should be comfortable enough and fit in properly. You are also required to change your workout shoes every three months.
10. Physical Therapy
You might be asking what to do in a situation whereby your knee is already injured? For example, you may have been involved in a car accident or currently in worker’s compensation or a more serious issue, such as a torn knee. You are likely to be redirected to physical therapy by your physician or orthopedist. This is essential to avoid reinjuring your knee. Your physical therapist will make provision of proper exercise to avoid future injuries. Ensure you don’t miss out on any of your appointments to strengthen your knee and muscles.
11. Maintain A Healthy Weight
If your bodyweight exceeds it, this puts additional stress and pressure on your knee. This exposes you to a high risk of developing osteoarthritis and also makes your knees injured with ease. You are also likely to go through chronic knee pain if your body weight is much. Consider losing the extra pounds to protect your knee.
12. Remain Active
Constant physical activity helps in preventing stiffness of the muscle and can also prevent future knee injuries. Try to start a healthy and active lifestyle today.
Knee injuries cause a lot of pain and discomfort. If you want to avoid any serious injury to your knee, the tips shared above will surely help.
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