Knee injuries are extremely distressing, painful and often exclude us from everyday life. Convalescence and rehabilitation are sometimes the only way to recover completely. In addition to consulting a physiotherapist, whose advice should be decisive in choosing exercises, there are several of them that can be presented as relatively neutral and safe, so they can be used at the patient’s choice.
When do we overload joints?
Before we get to the knee-friendly exercises, let’s look at how we can damage the joints:
- after a long period of inactivity (no exercise) we jump into the deep end and do Too intense workouts,
- we do exercises with incorrect technique,
- we have a lot of body weight (in running – over 85 kg, in other exercises – very overweight),
- we do a lot of repetition,
- we have congenital joint defects,
- we train with pain or injury,
- we start training with a load without prior adaptive training/body strengthening,
- we have an unhealed injury,
- we have an inappropriate, poor diet.
- we don’t warm up,
- we don’t fight stress,
- we don’t have the right footwear.
How to practice so you don’t strain your knees?
- Gradually increase the load
When you are a beginner, it is best to postpone weight training at all and choose the one with your own weight. Only after a few weeks of training add additional weights. Gradually increase the frequency of training sessions.
- Remember to warm up before training
A stiff joint is much more susceptible to injury. Before training, do some knee circulation: right, left, outside and inside. They will become more flexible and able to bear higher loads.
- Watch feet position
When exercising, try to place your feet parallel to each other. Avoid pointing your fingers inside. Distribute your weight evenly over the entire sole.
- Exercise in a proper footwear
Train only in soft, comfortable sports footwear that absorbs shocks. Do not train in sneakers or other casual shoes – especially when running and jumping.
- Take care of your exercise technique
While doing squats, don’t bend your knees over your toes (if you have long legs, you can slightly bend them over your feet) and keep your weight on your heels. While performing other exercises, also pay attention to technical details. Remember – it is better to do less repetitions correctly than more in a poorly manner.
- Massage your legs with a roller
Foam massage roller is commonly used to relax tense muscles. Roll your calves, thighs and buttocks after training, to reduce the tension in your knees.
5 examples of exercises
Exercises that don’t burden the knees can be extremely simple. Here’s a few that are easy and safe for everyone:
- in a straight position standing up on the toes – the knee joints work without additional load,
- laying down on your back bend your knees pressing your feet against the floor,
- lying down with your legs up moving like on a bicycle,
- lying down, perform scissors exercise spreading your legs to the maximum,
- lying down on your backs, bend the legs pressing feet against floor and raise your hips in the air, stay in this position for 30 seconds with Several repetitions.