Knee pain can affect anyone, and it’s certainly not fun. We are required to use ours knees all the time, for our whole lives, and when they are hurting it’s painful, annoying and will severely affect daily living quality. Most knee pain that can be prevented comes chronically. Which means over time the load on our knees is too high, we constantly repeat the same movements or we may not be biomechanically correct, and wear and tear follows. The great news is that this can be prevented.
Get Strong Legs
The best way to stop your knees wearing down is to get strong legs. There is no doubt that stronger legs will help reduce the wear on your joint, the muscle bulk will act like insurance around the knee and help take the load off the articular cartilage. Now you will tell me that athletes have the worst knees so why would I want to add more load with strength training? The fact is that there are very few people that are not athletes that will train enough to put excessive load on their joints. Some athletes have to jump 100 times or more a day, there is no question that no matter how strong their legs are, they will suffer from some overload and joint usage problems. For the rest of the population, who likely have underdeveloped musculature, some strength training in the legs, especially in the quads and the glutes will go a very long way to improving the health of your knees.
Standard exercises such as the squat and the lunge are very effective. There are many different variations such as the single leg squat that you can use to progress, and many different exercises you can use to target the quads and the glutes. The bottom line is get some basic strength in your legs and help protect your knees long term.
Stretching doesn’t heal everything but it certainly doesn’t hurt. A lot of use will have very tight quads and hips and this can often alter the way me move and place a little more pressure on the knee joint. Stretch and do some foam roller and tennis ball massage work through the quads, hip flexors and the glutes and make sure you have adequate range of motion in this area. If you have had ankle problems in he past, check that your range if motion at your ankle is sufficient. If your ankle isn’t moving or bending enough, then your knee is taking up the slack. Check out this new ebook which details exactly how to use a tennis ball and foam roller to relieve your pain.
Getting strong and mobile won’t help everyones problems, but it will prevent and reduce a lot of knee pain. Try these tips to make sure you have healthy knees.