Sometimes foot injuries or daily activities put pressure on the knees and eventually, especially with age, lead to knee pain; But there are some things you can do to help prevent knee pain. In this article from “How”, we have introduced these solutions. Also, if you want to know which exercises are effective in preventing knee pain, do not miss this article.
We constantly use our knees for sitting and standing, walking, running and countless other movements. Each of these movements puts pressure on our knees, and finally the day comes when we experience knee pain.
researchers Harvard Medical School In their studies, they found that when you walk, every step you take puts 1.5 times the weight of your body on your knees; For example, a woman weighing 63 kg puts 95 kg of pressure on her knees each time. This pressure increases 2 to 3 times your weight when going up and down stairs. Also, when doing squats, your knees should support 5 times your own weight. So given this situation, it is not surprising that many people complain of knee pain as they get older.
To prevent knee pain, we must both exercise properly and know what exercises to do. In the following, we will first introduce you to 9 important and golden solutions to prevent knee pain; Then we will talk about sports that prevent this problem.
9 ways to prevent knee pain
According to experts, the best way to prevent knee injuries is to get to know your body and do the right exercise. For example, if your knees are prone to chronic pain due to osteoarthritis, exercises that put pressure on your knees are not suitable for you at all. In this situation, it is better to use the machine instead of using a treadmill in the club Optical Use (space skiing).
It is not difficult to prevent knee pain. If you do not want to suffer from knee pain, use the following strategies:
1. Control your weight
Because being overweight increases the risk of developing osteoarthritis, maintaining a healthy weight according to your size and tradition will prevent pressure on your knees and injury.
2. Wear appropriate shoes
Wear proper shoes to keep your feet in a straight and balanced position, thus preventing knee pain. Wear appropriate sneakers when exercising.
3. Warm up before exercising
Warm up before doing any exercise and then do stretching exercises. If you stretch the muscles in the front and back of your thighs, the pressure on your tendons and eventually your knees will decrease.
4. Do exercises that put a little pressure on your knees
Do your workouts with the rowing and space skiing equipment available at the gym. These two devices, while strengthening your body, put a little pressure on your knees.
5. Swim or walk
For exercise outside the gym, it is best to go for a walk or a swim.
6. Do exercises with weights
Strong leg muscles can protect the knees well. So by exercising with dumbbells or weights, you can prevent knee injuries and subsequent knee pain. To start weight training, you should consult your trusted doctor and if he approves, start training.
7. Pay attention to daily activities
Decreased daily activities weaken vigor and increase the risk of knee injuries. So do not reduce your daily activities.
8. Do not increase the intensity of exercise suddenly
Gradually increase your physical activity to prevent knee pain.
9. Do not forget physiotherapy
If your knee has been injured before, go to a physiotherapist and ask a physiotherapist to arrange a good exercise program for you.
Appropriate exercises to prevent knee pain
Here are some light exercises to prevent knee pain:
Walking is one of the best exercises that keeps your body and soul healthy and is great for the knees of the elderly.
Walking is an effective cardiovascular exercise, and because it puts so little pressure on the knees, it is an ideal exercise for being active, maintaining a healthy weight, and being able to move at an older age. Start walking for 15 to 30 minutes a day around your place of residence. This is the time it takes for people with dry knees to start walking. Inactivity dries dry, stiff knees.
Walking is the easiest way to stay active and anyone can access it.
2. Raise the legs
One of the best ways to keep your knees healthy is to strengthen the muscles around the joint, which ultimately prevents pressure on the knee and prevents it from becoming painful.
You can do this with leg lifts in the gym or at home without lifting weights. To do this, lie on the floor and place your right foot on the floor and lift your left foot. Then place your left foot on the floor and lift your right foot. Do these movements 3 times and hold each of your legs high for 10 to 12 seconds each time.
3. Scott leaning against the wall
This movement is like lifting the leg, quadriceps muscles, Serine muscles And strengthens other muscles around the knee joints. To do this, stand and lean against the wall. Leaning back against the wall, come down as if you were sitting on a chair (Scott moves). The lower you go, the harder it is to move and the more pressure you will feel on your knees. Of course, be careful that your thighs are parallel to the floor of the room and do not fall below it. Stay in this position for 30 seconds or until your muscles are completely tired.
4. Stair movement or step-up
With age, the ligaments around the knee joint become drier and stiffer and can not withstand the various pressures of the past, resulting in injury and pain. To keep these ligaments flexible, you need to exercise the knee joint in a safe way.
To do this, move the stairs is appropriate. You can do this by making a small platform in front of your feet (or using a small bench, stool or even stairs). Place the right foot first and then the left on the platform. Then slowly lower yourself with the same foot you climbed. Then lower the next leg. Do this movement 10 to 12 times and then repeat all the movements this time with the left foot; That is, first go up with the left foot and then raise the right foot and then go down with the left foot and then the right foot.
Start with low platforms and then increase the platform height as much as possible after a while.
5. Stretch the knee to the thigh
When it comes to knee health, you need to keep all the muscles in your leg flexible; Because they are in constant contact with the knee. Knee stretching affects all major areas of the foot, knee and back. The muscles and ligaments around the knee are exactly like an elastic band. When we use cache constantly, it becomes flexible and works well; But if the cache is not used, it stays firm and is pulled hard. The same is true of the knee and its muscles.
Doing regular knee stretching exercises makes the leg muscles flexible and ready to use, and it is rare for your knee and the muscles and ligaments of your legs to become cramped or otherwise injured.
To do this exercise, you should sit on the floor of the room and stretch your legs directly in front of you. Then bring your left foot to your hips. When you move the knee of the left foot outwards and to one side, the sole of your left foot is in this position towards the inside of the thigh. Then bend forward from the waist and bring your toes as far as you can to the toes. Then stay in this position for 1 to 2 minutes.
We hope that by reading this article you can prevent possible knee pain. If you have any suggestions in this regard, we would be happy for you to share them with us.