Health

Ways To Avoid Permanent Knee Damage

A one-time, severe trauma to the knee, or the gradual accumulation of stress from repeated motions as we age, are the most common causes of knee injury. There are measures you may take to protect your knees from injury and discomfort.

The runner’s stretch is a major contributing factor in knee injury. When this happens, you should grip your foot and pull your heel to your butt. Although it’s common practise, doing so might aggravate knee discomfort. When you bend your knee all the way, your kneecap collides with the underlying thighbone and shinbone.

Chondromalacia patella, the most prevalent cause of knee discomfort, can be triggered by the runner’s stretch. This ailment occurs when the cartilage under the knee cap softens. Chondromalacia can be exacerbated if the kneecap is continually jammed.

The greatest way to avoid knee injuries is to understand about your body and the proper way to exercise. For those who have persistent discomfort in their knees due to conditions like arthritis, impact sports are not recommended. Instead of using the treadmill, try an elliptical trainer.

Advice on How to Prevent Knee Injuries

The following steps will help you avoid knee discomfort and injuries:

Maintain a healthy weight

Maintaining a healthy weight for your height and age helps reduce the strain on your knees and the risk of osteoarthritis, thus doing so is important.

Put on a pair of well-fitting, sensible shoes

It will aid in keeping your legs in their correct positions and your balance intact, both of which are crucial in avoiding knee injury.

Rev your engines

You should always warm up and stretch before beginning a workout routine. Tendon tension can be reduced by stretching the front and back thigh muscles, which in turn reduces stress on the knees.

Engage in low-impact exercise

Try using a rowing machine or a cross-country ski machine the next time you are at the gym. Both are effective in training the body while being gentle on the joints.

Choose between walking or swimming

Choose low-impact activities like swimming or strolling as an alternative to the gym.

Work your muscles using weights

Working out with weights will help you build stronger leg muscles, which will in turn help to better support your knees and prevent problems. If you want to avoid knee discomfort when lifting weights, it’s a good idea to get advice from a professional beforehand.

Maintain your current level of exercise

Maintain your current level of exercise. Decreased physical activity raises the risk of injury by weakening muscles.
If you’ve been exercising at a moderate level, don’t abruptly increase it. It’s important to work up to your desired intensity level slowly to prevent knee discomfort.

Give physiotherapy some thought

An experienced physical therapist can help you develop a customised workout plan to help you recover from an existing knee problem.

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