Our knees have to handle a lot of stress, and if you’re exercising vigorously or doing weight training, you’re asking a lot out of them. If you already have knee problems, the situation can be a bit tricky at times and it is very easy to reinjure yourself if you do not take appropriate cautions. The heavier you are, the more your knees are at risk, so it is very important to make sure that you are doing your exercises the proper way to avoid injury. Here are some tips to help you safeguard your knees during your next workout.
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Align your knees with your feet.
Whenever you are doing any type of exercise that requires bending, it is vital to make sure that your knees are even with your feet. If you were to draw a straight line up from your feet, your knees should be in the way. For example, this is very important if you are doing squats or lunges. If you are too far forward or too far back, you’re going to be placing too much stress on those joints. Line up your knees each time you start an exercise and take the time to make sure they are properly aligned in between repetitions.
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Good shoes are essential.
One of the best ways to avoid injuring your knees is to wear proper shoes. Don’t try to exercise in street shoes, and avoid shoes that offer little to no support, such as Chuck Taylors. Spend the money on a good solid pair of athletic shoes that will provide you with enough cushion for your joints. It’s worth the extra money.
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Work on your pelvic and thigh muscles.
Most of the time, our knees are picking up the slack for the rest of our legs. It is important to build up your thigh and pelvic muscles during your workouts to shift that balance back to where it should be. This can help reduce your knee’s workload and you should notice the difference right away.
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Always warm up.
It takes a few extra minutes, but your knees will thank you. Always take the time to properly stretch and warm up your legs before starting any type of exercising. This will greatly reduce your risk for injury and your whole workout will go a lot smoother.
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Never overdo or attempt exercises that are not appropriate for your body.
Sure, we’d all love to be able to bench press a great deal of weight or go running for five miles. But the fact of the matter is, not everyone can do that. Never strain your knees with exercises that are just not attainable. If you already have bad knees, look for low impact workouts, such as swimming or yoga where you will not be stressing those knees. Stay away from stairmasters or stationary bikes if you already have a knee problem. If necessary, wear a brace to help you accomplish your exercises without injury.
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Originally posted 2008-07-17 05:04:10. Republished by Blog Post Promoter
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7 comments ↓
In some cases, no shoes is appropriate. I prefer some light, light cushioned cross trainers or running sneakers.
Great approach.. interesting that you say to stay away from stationary bikes.. depending on your knee injury, the recumbant bike is one of the better options if you had to choose a machine.. Also, to help strengthen your knees, you need to strengthen all the muscles around them which include, quad, hamstring, glute, calf, hip flexors…if you only strengthen a few you are liable to injure something else.. just keeping it balanced.. especially since I am going through it now
Have a great weekend!
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Stationary bike is protocol for rehab after knee surgery to regain range of motion without bearing weight.
Most knee conditions respond to a combination of non-invasive treatments such as applying heat or cold, temporarily restraining from activities that aggravate pain, and medications that target pain and inflammation. Exercises to strengthen the muscles that support the knee help reduce stress on the knee joint and prevent re-injury. Thanks for sharing!
Very good tips. I do think stationary bikes are fine for those with bad knees as they are not load bearing exercises though.
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