Regardless of how in shape you are, the reality is that practically no one is immune to knee injuries. In fact, according to the statistics, knee injuries are one of the most common physical setbacks that not only affect professional athletes but regular people, too!
Unfortunately, they can happen so easily that you do not even need to be exercising (or do any demanding physical activity) to experience something like that. Even a single misstep or sudden twist can result in this.
But on a more positive note, there are certain steps that you can take to keep knee injuries at bay, or at least to reduce the likelihood. If you’d like to know which ones are most effective, then pay close attention to the ones that are about to be suggested.
Work On Your Surrounding Muscles
In case you didn’t know, your knee is heavily reliant on surrounding muscles, especially the quadriceps and hips. These are the muscles that keep your knees stable. If your muscles are weak, then the risk of injuries becomes much higher.
That’s precisely why you should focus on strengthening supporting muscles, which you can do by:
- Incorporating core workouts, they are going to help you enhance your overall balance
- Implementing exercises, such as lunges, squats, hamstring curls, and step-ups
- Having strength training at least several times a week adds an extra layer of protection
Now, if by any chance you notice that for unknown reasons you’ve been dealing with an unpleasant or severe knee pain, then you should talk to a seasoned surgeon to see if there’s anything that can be done to reduce it and find the reason behind it.
Don’t presume that surgeons are only here to perform the surgery. Skilled and knowledgeable people at https://drjnegus.com/ are here to remind you that surgeons also suggest effective non-surgical treatments, proper medications, and many other useful things that aren’t surgical procedures. These things (just like surgery) are designed to lower the pain and restore the function of your knees.
Good-Old Weight Loss
It is widely known that being overweight is not healthy and that it can impact various parts of our bodies. But did you know that it can impact your knees, as well? Yes, that’s right. That’s why every single pound that you lose can be extremely beneficial not only for them, but for your overall well-being too!
When you lose weight, or you’re generally at a healthy weight, you are reaping a bunch of different benefits, such as:
- Reduced pressure on your knees
- Decreases the risk of various illnesses
- Avoiding joint inflammation
It’s Crucial To Be As Mobile And Flexible As You Can
When your muscles are too tight, you’re not able to move normally, plus the strain on your joints is significantly increased. Consequently, it would be advisable to stretch your muscles as often as possible to decrease the risk of knee injuries and, simultaneously, make your muscles more flexible and resilient.
There are a number of things that you can do to accomplish this, and the ones that are most commonly implemented include the following:
- Yoga can help you with mobility, because it’s intended to stretch and strengthen the surrounding muscles, and improve circulation
- Don’t forget to stretch the hamstrings, calves, and quads after any intense physical activity
Do You Wear High-Quality Footwear?
If the answer is no, then it’s pivotal to buy high-quality footwear, particularly if you’re a professional athlete or you go for a run often. Those who wear footwear that isn’t appropriate usually deal with lots of pain, not to mention the fact that they are at increased risk of knee injuries, knee sprains, etc.
This isn’t an investment that’s going to leave you penniless. Therefore, you should go to a specialty running store to obtain the shoes that are right for you and intended for any type of physical activity you normally have.
In addition, be sure to replace your footwear as often as you can, and choose the ones based on the mileage you cover so you can have the proper support.
Always Warm Up Before Exercising
It doesn’t matter whether you’ll be running, going to the gym, or whatever; the point is that you should have the right warm-up to properly prepare yourself for the physical activity. The best things you can do are to:
- Ensure it lasts for approximately ten minutes before the activity
- Have static stretching after a workout
- Do things, such as high knees and leg swings
Taking care of your knees should always be one of your priorities, because, after all, without them, you wouldn’t be able to move smoothly. That’s why be sure to carefully go through this guide to see what can be done to preserve them for as long as possible.