Healthy knees – easy!

Did you know that almost 50% of musculoskeletal injuries during regular sports occur in the knee joint. For beginners, this figure reaches 90%. Do you want to walk on crutches? No? Then you should know how to structure your workouts to keep your knees healthy!

Structure of the knee joint

Remember the 10 Commandments! Preventing a problem is easier than treating it.

1. Weight – under control! “Extra” 10 kilograms doubles the load on the knee joint.
2. Choosing the right sports equipment. Your knees should not get too cold. Therefore, it is better to leave sports shorts for hot summers. We select shoes by type of sport.
3. Regular training, without fanaticism. We don’t chase records. Athletic knee pumping works the muscles, but does not strengthen the knee joint. It remains weak in the “concrete” muscles.
4. Warm-up is a must! Only thanks to it the joints and ligaments become elastic and will be ready for further stress.
5. Running we start with fast walking or not fast jogging. It is important compliance with technique!The tracks at the stadium are preferable, but dirt paths are also an option. After running, to relax the knee joint, it is recommended to perform several stretching exercises, shake your legs, perform circular movements with your feet in different directions and sit on an elevated platform and “dangle” your legs like in childhood. Looking for a treadmill? Then alternate it with classes on orbitrek or an exercise bike. The latter significantly soften the load on the joints, which cannot be said about running. This is especially important if you are overweight and have “weak” knees.
6. Knees should always remain slightly bent, “soft.” This is how they teach in all eastern martial arts. And for good reason! Only in this case will the legs receive the necessary shock absorption, and the knee joint will avoid sprains and damage to the meniscus.
7. Swimming without fins and water aerobics shoes.The cartilage tissue and ligaments of the knee joint are not at all ready to bear such a long-term load. No more than 40-45 minutes of classes. Then – maximum rest for the legs.
8. Squats. They should be smooth and not too deep. Avoid turning your hips, shins, and feet inward or outward during the squat. Keep your feet straight, parallel to each other, without lifting your heels off the floor. Exercise “Pistol” should be erased from life forever!
9. Distribute the load correctly! Don’t overload yourself with weights. Especially in weighted squats. We place the barbell not on the neck, but a little lower – on the shoulder blades. This shifts the center of gravity without overloading the knee. We increase the number of squats or leg presses by 1-2 times, no more! Excessive use threatens the destruction of cartilage tissue, sprain of the cruciate ligaments, pinched or torn meniscus, and arthrosis in the near future.
10. Do not wrap your knees with elastic bandages! And you won’t save the knee and disrupt the work of the veins.If there was an injury – special knee pads and a gentle training regimen.

Knee exercises:

What needs to be done to strengthen the knee joint?

• reconsider your diet
• eat foods rich in calcium, vitamin D and E
• exclude sparkling water
• Perform daily stroking circular massage of the knees clockwise and in the opposite direction. 2 minutes in each direction is enough. For massage or rubbing, you can use fatty creams or special ointments
• keep your knees warm

The best exercises for knee health are half-footed stair climbing, cycling, and soft-kneed foot rotations while sitting on the floor. Knee massage for healing: