If you find yourself rubbing your knees and sitting down by the end of the day to avoid straining them, you might be unintentionally harming them. People hurt their knees in many minor ways that don’t show at first, but add up over time. Unlike sudden knee injuries, it can be hard to figure out exactly what you’re doing to contribute to chronic knee injuries and conditions.
There are two main types of knee problems: mechanical problems, often caused by sudden blows to the knee or stretching and straining at an unusual angle or by osteoarthritis, and inflammatory knee problems, usually caused by chronic diseases. Mechanical knee problems can be avoided with some basic precautions. Here are some ways to keep your knees safe.
Know what cartilage injuries are.
While you might not be able to help it if you get osteoarthritis, you can often prevent cartilage injuries to your knees. These are easily preventable by engaging in muscle-strengthening exercises, properly warming up, and so on. Ligament injuries can also typically be prevented with the appropriate precautions. Even if you also suffer from other joint problems, you can minimise the effects of interacting knee conditions.
Warm up before you exercise.
Every time you exercise, whether you’re walking around the block or running in a football game, you should warm up first. Make sure you stretch both the muscles in the fronts of your thighs and the backs, and warm up properly. Bend the knee and stretch your legs out, making sure all your muscles are relaxed and ready to be worked out.
Focus on leg-strengthening exercises.
If you find you have knee problems, certain types of exercise can help you strengthen your legs. For example, you might go for walks frequently, climb stairs, or ride a stationary bicycle. There are also various strength-training exercises and weight machine exercises you can do to strengthen your leg muscles. Standing on one leg for thirty seconds at a time and then switching to the other leg can help you keep the muscles around your kneecap in shape. Quadriceps and hamstring stretches are important to perform.
Don’t perform sudden, intense exercise.
If you ramp up the intensity of your exercises or increase the weights you lift with your legs, do it gradually. Sudden, intense exercise is a great way to injure your knees! Make sure you are prepared and don’t exceed your limits – if you start feeling sharp pain, you have already injured yourself. Before you try any intense exercise, make sure your shoes fit properly and use orthotics if you need them.
Simple steps when exercising are the easiest way to keep yourself from suffering from common knee injuries. The better your knee health, the less likely it is you will suffer from chronic conditions or the intersection of a condition you aggravated and one you couldn’t help getting. Stop yourself from being injured by taking precautions before you exercise. If you have already been injured and your knees hurt, make sure you seek out your doctor’s assistance and learn exercises you can do to rehabilitate yourself and ensure you don’t harm your knees again.