Preventive Measures For Knee
Knee pains can be caused even by the slightest injury. A small twist or an extra pressure on the knee joint can bring severe pain and even cause result in major injuries. Yet one of the most common reasons for severe pain in the joints is inflammation due to advanced wear of the cartilage on the moving surfaces of the knee joint.
In order to prevent the major injuries that are caused due to the daily wear and tear, we advise you to keep notes of the preventive measures for knees mentioned below. Follow them on a regular basis and observe the healthy changes within your knees.
Keeping the Bones Strong
- Food products such as milk, yoghurt, cheese and green leafy vegetables like broccoli, Spinach etc. are a great source of calcium that helps in keeping the bones strong. Avoid oily and stale food as they have 0 nutrients and are of no good use.
- Exercise and stay active. Your knees need normal movement. Providing no good movement and staying lazy will increase the chances of knee injuries. Go on regular walks and jogs to keep your knees active. All it takes a pair of comfortable and fitted shoes.
- Limit yourself from drinking. Alcohol is one of the major reason for weak bones (osteoporosis). For men, limit the intake to two alcoholic drinks in a day and 1 alcoholic drink a day for women. It also increases the chances of falling.
- Another factor of osteoporosis is smoking and tobacco products. It causes the problems with the blood supply to the legs and heals slowly.
- Always wear a seat belt while in a car. The seat belt gives a support to your body in case of a jerk.
- Do not carry objects that are difficult to be carried. Heavy objects have a direct impact on the spine and knee joints. Any extra pressure is a sign of a wear and tear.
- While doing any exercise or playing any sportswear knee guards. Knees of senior citizens are the weakest because of the wear & tear of many years. Therefore it is important that you don’t affect your knees while doing what you love.
- Stretch before any exercise or playing sport. A body needs to warm up before experiencing any form of pressure.
- Use the correct techniques and postures during activities so that there is no strain on the muscle.
- Observe the techniques and postures that is causing the pain. Consult the instructor or a physiotherapist to know the right position.
- Avoid activities that stress the knee, such as deep hill running or deep knee bends.
- Wear shoes with good arch support. High-heeled shoes are a big NO.
Stretches and Warm-Ups for Knee
Hamstring Stretch- Lie on your back and bend the knee of the leg that you want to stretch. Loop a towel under the ball and toes of that foot and hold the ends of the towel in your hands. Straighten your knee and slowly pull back the towel. You should feel a gentle stretch down the back of your leg. Hold the stretch for 10-15 seconds for the beginners and then extend it to 30 seconds after practice. Repeat with the other leg and perform this stretch 2 to 4 times with each leg.
Knee-to-Chest- Lie on your back with your knees bent and your feet flat on the floor. Bring one knee to your chest, keeping the other foot flat on the floor. Keep your lower back pressed to the floor and hold your knee for 15-20 seconds. To get more stretch, put your other leg flat on the floor while pulling your knee to your chest. Repeat with the other leg and perform this stretch 2 to 4 times with each leg.
Calf-Stretch- Stand facing a wall with your hands on the wall at about eye level. Put the leg you want to stretch about a step behind your other leg. Keeping your back heel on the floor, bend your front knee until you feel a stretch in the back leg. Hold the stretch for 15-30 seconds and repeat it 2 to 4 times.
Quadriceps (Thigh) Strengthening Exercise- Sit on a chair with your back straight. Straighten your leg to 180 degrees and hold for 60 seconds. Then lower your leg and rest for up to 10 seconds. Repeat 8 to 12 times with each leg up to 3 times a day, every day. When this thigh-strengthening exercise becomes easy, you can add a lightweight to your ankle.
Prone Straight Leg Raises- Lie on your stomach with your legs straight. Tighten the muscles in your bottom and the hamstring of one leg, and lift toward the ceiling. Hold 3-5 seconds, lower, and repeat. Do 10-15 lifts and switch sides.
Wall Squats- Keep your feet on the floor. Stand with your back against a wall, your feet about shoulder-width apart. Slowly bend your knees, and keep your back and pelvis against the wall. Hold for 5-10 seconds. Don’t bend too deeply. If you feel pressure or discomfort in your knees, change your position. Repeat the exercise, and try to hold the sit position a few seconds longer each time.
Calf Raise- Stand facing the back of a sturdy chair, other support such as the back of a couch, or a wall bar at the gym. You can also do this on the stairs, holding onto the bannister with your heels hanging off the edge of the step. Slowly raise the heels as high as you can, then lower. Do three sets of 10-15. When it becomes easy, lift one foot slightly off the floor, with all your weight on the other foot.
Keeping all the points in mind and following them will help you keep your knee joints strong for a longer time and be pain-free. Did we miss a point that according to you is important for keeping the knees strong? Tell us in the comment section below.
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