Exercises to keep your knees healthy and strong
According to a Knee Injury doctor, healthy knees are vital to your daily health but all too common are suffering painful lesions like runner’s knee, ACL and tendonitis. In fact, women suffer more from serious knee illnesses than men. In this article, you will read about how the knee is working and how to prevent it from being hurt. In addition, you will also learn how to strengthen the muscles of the leg and reduce the pain of the knee.
Although these joints are the largest in the body, the legs are also the most probable to be injured. And, especially if you are an active woman, you are at higher risk.
However, by taking precautions, you can reduce the opportunity of pain or even debilitating damage as is advised by a knee injury doctor in Lahore.
Macro-trauma and overusing are the two classifications of a knee injury. Macro-trauma involves the tearing and twisting of a tendon or cartilage in the run or in the sport. A tear may also happen if you stop short and have your feet planted in one direction and your knee compelled in another.
An overuse injury, however, often happens if you use your knees too much without sufficient rest.
And while they are not fully preventable, it is possible to prevent both types of lesions with adequate care.
You cannot stop aging but damage to health can be reduced. Learning how the knee is nurtured and handled enables flexibility in sore knees and relief for longer periods of time. It’s never too late to start changing lifestyles, which can enhance your quality of life.
Muscles and bones don’t work alone. Bones, joints and, muscles are a combined working unit instead. As long as the entire weight of your bones is supported, your muscles are pulling your bones.
In the opinion of a knee injury doctor in Lahore, it is useful to know what makes your knees function in order to comprehend how these issues occur.
Ligaments, which hold your knee together, are stabilizers. Two on both sides of the knee make it impossible to move out of place. It cannot collapse in either direction inside and outside.
A mistaken move or collision on the side can readily lead to strain or tear. The tear of the ACL tear (anterior cruciate ligament–one of the stabilizing ligaments in the knee) is two to eight times more probable for women than for males.
There are also two kinds of cartilages in the knees–one of which coat the bones surfaces to glide across. When this cartilage is worn away by stress or misalignment, it causes pain and may eventually lead to arthritis.
The meniscus functions as a shock absorber, another type of cartilage.
Then you have the muscles that regulate the knee–before and behind your leg.
Every day, training and consistent daily work relieves knee pain and prevents various knee problems and strengthens the bones. Although exercise may at first look hard, you may have joint pain, as inflammation of your joints is decreased. Your pain will effectively reduce over time and you would not need to see a Knee Injury doctor in Lahore.
Exercises assist maintain optimal knee motion and enhance flexibility. If you practice, your weight will also be checked and the risk of other knee conditions will also be reduced.
Flexibility exercises keep powerful cartilage and boost bone coating. Extensions that boost muscle elastics during motion exercises reduce knee rigidity.
In the following procedure, a Knee Injury doctor in Lahore suggests, muscle imbalances are improved and the joint stabilizers will be strengthened while the knee joints are under minimal stress. Consistency means that within four to six weeks, you should note an impact on the stability and strength of your knee joints.
· Lean one foot and a half away from the wall against a wall with your heels.
· Keep your back and hips slightly wider than your shoulder width against a wall, and bend your knees slightly.
· Slide your body slowly into a squat position of 45 degrees while keeping your toes off the ground.
· Keep your back straight and push your heels back to the starting point.
· Repeat the whole process
Activation of Single-Leg Quad
· Sit straight and put a rolled towel or foamed roller under your left leg.
· Keep your toe in the direction of your shin; pull your thigh muscle tightly while pushing into the rolled towel or foam roller.
· Keep this position for 5 seconds and repeat it 6 times (a total of 30 seconds).
· Repeat with the other leg
Supine Hip Bridge
· Lie on your back with your heels a foot away from your hips and your knees bent.
· Keep your shoulders down, your center tight, and your fingers close to your shin so that your heels are pressed to the ground.
· Raise your hips off the ground while concentrating on getting your glutes.
· Return slowly to the ground without touching it.
· Repeat it
Single Legged Reach
· Keep your posture upright, stand on your correct leg with your knee slightly bent and your weight on your correct heel.
· Keep your left leg off the floor, gently bend forward from your hips and reach out to the floor with your left side.
· Keeping your weight through your heel, slowly go back to the starting place.
· Repeat for 30 seconds, and then finish the workout on your left arm with your correct side for another 30 seconds.
IT Band Release
· Using a foam roller, lie on your side with your correct hip at the top of the roller, and your correct foot expanded, with your toe at the bottom for assistance.
· Use your correct forearm on the floor so that your leg rolls from your hip to the top of your knee across the foam roller.
· Repeat the sequence for 30 seconds and finish the workout on the other leg.