Your legs’ knees are a marvel. Most individuals use them practically regularly throughout the day to sit, stand, walk, leap, and bend, and with good reason: they are the largest and strongest joints in the body.
When you’re standing still, they support about 80% of your weight, and when you walk, they support 150% or more of your weight. That’s equivalent to 240 pounds of force in a 160-pound individual.
Some Exercise Precautions You Can Take To Protect Your Knees
There are measures you may take to safeguard your knees or, at the at least, lessen the extent of any injury.
Strive Towards a Healthy Weight
Being at a healthy weight helps reduce the stress placed on your knees when engaging in high-impact activities like jogging and plyometrics.
Naturally, you could be working out because you want to maintain a healthy weight. Calorie-burning activity that’s also somewhat easy on the joints is the best bet when you have more than 50 pounds to shed.
Engage Your Leg Muscles and Hip Flexors
The strength of a joint depends on the muscles that surround it. Strong quadriceps (in the front of the leg) and hamstrings (behind the thigh) are essential for protecting the knee (at the back of your thigh).
It is not just the bones and tendons around the knees that need to be strong in order for you to be able to accomplish a lot of work during exercise; strong glutes and calves are also crucial.
Injury, especially to more delicate joints like the knees, is practically certain if you engage in high-intensity exercise without first preparing your body for the task at hand.
Whether you’re going for a brisk mile walk, running a 5K, or lifting heavy weights, it’s important to spend five to ten minutes warming up your body.
Change Your Methods for the Better
A poor technique is the leading cause of overuse injuries in sports. Even a tiny inaccuracy or change in form in your golf swing or jump shot could have an effect.
Also, even routine tasks like moving boxes or carrying groceries benefit from a well-honed technique.
There are people who can help keep you motivated, like trainers, coaches, doctors, and physical therapists.
Don’t Rush Things at First
It’s encouraging to be enthusiastic about starting a new fitness routine. Still, it’s advisable to take things slowly. When you start a new exercise routine, let your body a few weeks to adjust.
Then, over the course of weeks and months, you can progressively increase your speed, distance, weight, or intensity depending on the sport you’re training for.
Physical and mental health are both compromised by constant discomfort. You may believe that the only method to alleviate the discomfort in your knees is to wear a knee brace and avoid moving your knees.
What you’ve done thus far isn’t enough. The pain in your knees might be reduced by doing some simple exercises. Leg muscle strengthening is an effective pain relief strategy.