Have you stopped by holding your knee in
the middle of walk? Have you felt a strong pain in knee? If the answers are yes
then, it is your time to think again about your knee. Knee is most important
joint our body and it takes all the pressure of the upper body on it. If one is
going to ignore the pain for a long time, it is possible that they will face a
lot of issues in the future. Even ignoring the pain for a long time can result
in knee joint replacement. Here are 5
of the tips following which one can easily avoid the knee pains.
Warm
Up: In order to get protected from injuries to
knee, one must do warm up properly before walking. In addition, one must do a
dynamic warm up which will increase the blood flow in the veins and muscles
around the knee and legs.
The dynamic warm will focused on the knee and hip
joints, and thus if any blockage or anything will be there, it will be come
under the notice of the person while doing the stretching or the exercise.
Diagonal walking, high kicks are some of the example of warm up properly.
Make
Lower Muscle Strengthen: As being mentioned, it is
important that the person needs to strengthen the muscles around the knee
joints as it protects the knee from being injured. In addition strengthening
the muscle will protect the bones not to get spilt in any different direction. However,
in order to protect the knee it is not the only the setup but doing exercises
which strengthen the muscle attached to legs and hips. These exercises will
help the quadriceps, hamstrings and groin muscles to get stronger.
If the calves, dorsiflexors or the plantarflexors
will be strong, then it will help the person in order to protect the ankles and
knees from getting injured. In order to make these muscles strong one can do
running and walking beside any other exercises with gym equipments. However, in
order to protect one self, it is advisable that the person must also do the
exercises under the supervision of trainer.
Put
right armour: Ok, I know that you are not going for
any war, but while any one is preparing for exercise or even performing daily
works must wear the right gears. If the person will not wear right things could
end up with affecting the valuable parts. There are many instances where the
persons get injured due to not wearing the proper items for exercising and hurt
the selves. If one is involved in workout then he must wear right shoes, which
will protect the him from the impact.
Do
not Force: Another problem, which brings the knee
to injury, is over pushing one self as by over pushing oneself one may hurt
himself as well as the knees. It is true that one must push the limits as it
helps in order to achieve more while working out. However, if one forcing more
than the limit can bring harm to one self. Thus one must stop at once when he
found that that the work out is harming one self must stay away from it.
Running on the harder surface is very bad thus one must avoid this especially.
One must also avoid the trainings such as jumping, lunging, skating etc. The
main reason behind avoid such things is the impact it has on the knees.
It also prevents the inflammatory issues in
the knees. However, if someone got hurt through this he must put an ice pack or
a wet towel on the knees in order to avoid the discomfort level. In order give
a comfort to the knees, one must also try to stop the exercise for few days as
the impacts can harm the knees more. However, one can go for other exercises
such as stagnant biking or swimming as it will help you to burn out your sweat
as well as put the knees to rest.
Performing
stretches regular: it looks that kicking, jumping
and other activities are completely dependent on the knees. Yes, it is true but
in addition to this, the muscles such as hamstring, gluteal muscle, calf
muscles and quadriceps muscles also play important role while the knees are
performing those duties. In addition to that one must understand that it is not
that knee or supportive muscle are the only thing whose mal function can injure
you, but it is also the other parts of body, if they mal functions it can also
harm the knee alternatively. Thus stretching of full body parts is an important
exercise that must be done the people in order to avoid the injuries.
Therefore, here are some of the tips that
are being given to the people in order to avoid different injuries related to
knees. Apart from that, people must also use different protective gear in order
to protect the knee from being injured. There are guards, braces, pads and
other modern equipments, which can protect the knees from getting injured. Therefore,
it is advisable to all the people in order to protect them from the knees
injuries they must use proper preventive measures.
No comments:
Post a Comment