Did you know that the knee is the most frequently damaged joint in the body? Knee injuries are unpleasant, preventing you from going to work or maintaining an active lifestyle. Your knees are your body’s largest and strongest joints, and most individuals use them to sit, stand, walk, jump, and bend virtually frequently throughout the day. When you stand still, they bear 80 percent of your body weight, and when you walk across the room, they bear 150 percent or more.
People of all levels of activity might benefit from understanding the following recommendations for avoiding painful knee problems.
Keep a Healthy Weight
Excess weight puts strain on your knees, making you more prone to injuries and chronic knee discomfort, as well as disorders such as osteoarthritis. If you’re overweight, losing a few pounds can help you avoid knee injury. Maintain your weight if you have a healthy BMI to avoid knee problems in the future. Inflammation, which is harsh on your joints and linked to osteoarthritis, is caused by fat cells in your body releasing chemicals. Inflammation may be reduced if there is less fat in the body. Even a tiny amount of weight loss can benefit. Maintain a healthy weight and you’ll be far less likely to get arthritis later in life.
Exercise, rather than harming your joints, can help keep them healthy, as long as you don’t overdo the same motion or overstress a joint (like the knee) that’s already injured. The Exercise will help you to stay active. Exercise helps to strengthen and stretch the complex collection of muscles, ligaments, and tendons that form and move the knee joint. That helps to keep it stable and moving in the right direction. Exercise also helps with chronic inflammation, which is a cause of joint pain, and may help reduce inflammation associated with OA.
Enhance Your Technique
Bad technique is the most common cause of overuse injury in sports. Even a minor mistake or change in form in your golf swing or jump shot can have an impact. Good technique is also important for simple tasks like lifting boxes and carrying groceries. Trainers, coaches, doctors, and physical therapists can help you stay on track.
It is critical to warm up not only your muscles but also your cardiovascular and pulmonary systems prior to exercising. An active, dynamic warm-up should focus on increasing your body temperature, getting your blood flowing, and moving the muscles that will be used. Callisthenics, light jogging, jumping jacks, various hopping or jumping motions, and sport-specific drills and movements are some examples. As a general rule, “You’re Ready When You’re Sweaty.”
Wear Knee Guards
Wearing knee braces during activities like rollerblading and biking, where falls are common, is one of the simplest ways to avoid knee injuries.
By strapping up and protecting yourself, you can avoid bad bruises or even fractures. If you’re concerned about how they’ll look, get a fashionable pair and think of them as accessories. If you have children, you should encourage them to wear knee guards so that they can develop good habits.
360 Relief Knee braces are flexible and change with your movement, providing support and reducing stress on the kneecaps while adding stability and support to weak joints. This helps with training and improves performance. Joint compression knee supports are available in a variety of colours for both men and women. They primarily work on the principle of compression, which reduces swelling and has a significant impact on symptom management. These braces offer stable support during your workouts and everyday activities. The smooth and soft material of our braces is comfortable, breathable, and sweat-absorbing, allowing you to wear them all day.
360 Relief Knee Supports are best for:
- Construction workers or nurses who have to stand on their feet for long hours
- Those who are health-conscious or who engage in heavy workouts.
- Professional athletes who are unable to avoid exertion
- People who have knee pain due to arthritis.
- Sports related injuries and fatigue
- Knee Arthritis, Bursitis, Soreness, Inflammation, Meniscus Tears, MCL Injuries
Maintaining flexibility, particularly in the hips and ankles, is critical to reducing the risk of a knee injury. While stretching before an activity is great for prevention, it’s also important to maintain your flexibility in those key areas on days when you aren’t participating in an athletic activity. The key is to begin early because maintaining flexibility becomes increasingly difficult as we age.
Overtraining may result in injury, even minor mistakes can increase your chances of a knee injury by interfering with your stretching and flexibility routines (which we now know are critical in prevention). Avoid knee overtraining by selecting exercises and repetitions that are appropriate for your specific needs. If you are prone to lower-leg problems or knee pain, a non-weight-bearing activity such as swimming may be a better choice than running.
Keep Your Posture Right
Knee injuries or chronic pain can be caused by slouching and bending. You should ideally walk and sit with your head squarely above your shoulders and your shoulders directly above your core. Slouching forward puts strain on your knees and is usually caused by a weak core.
Wear the Proper Shoes
This tip appears to be straightforward, and it is. High heels can put additional strain on your quads and knees. Flats or pumps are more beneficial to your knee muscles. Wearing comfortable, well-fitting shoes can help your legs maintain proper alignment and balance. When exercising, it’s especially important to wear comfortable shoes. If you run or participate in sports, get a professional fitting at a sporting goods store to match your foot and activity to a good shoe.
Continue to stretch
Stretch before participating in any physical activity, whether it’s serious athletic training or just for fun. Focus on your hamstrings, calf muscles, and quadriceps to help loosen up your legs and avoid putting pressure on your knees and kneecaps when exercising.