Thinking about how to prevent knee injuries now can save a lot of anguish in the future. Knee joints are delicate and because they are subject to wear and tear an ounce of prevention will go a long way. Here are 7 tips that will help protect your knees and prevent injuries before they happen.
How to Prevent Knee Injures
Stairs and even steps into homes put a terrific amount of stress on your kneecaps under all circumstances. But, bounding up and down stairs with no thought of these joints should be avoided unless your legs are already in great shape. It’s always best to think of your body and joints as you walk up and down stairs slowly and with intent. If there are rails, hold on to one to help prevent unnecessary twisting of the joints to prevent knee injuries
2. Knee Sleeves
Exercise and sports events that stress your knees are particularly dangerous to their best health. Knee sleeves add support to the joint and kneecap by supplying just the right amount of pressure and compression to the joints and supporting muscles. Knee sleeves help protect your knees from injury along with adding vital support when they are already injured. Choose a premium sleeve that’s breathable and washable for best results.
3. Maintain a Healthy Weight
It’s common knowledge that excess weight puts too much strain on your heart and body, but not so common to think about what it does to your knees. Just adding a few extra pounds overloads these joints even in the most routine activities. Being overweight takes a serious toll on the cartilage in knees and causes premature arthritis. The good news, however, is that you can lose weight and take the strain off these joints.
4. Think About Where You Walk
Knees are always turning, twisting, bending, and rolling with each step. To protect them from harm, try to stay on the smoothest surfaces possible when walking for exercise. Of course, you can’t always walk on completely smooth and level surfaces, but when you do it’s important to pay attention to where you put your feet. This can prevent unnecessary twisting and straining the knees. Thinking about how to prevent knee injuries is thinking about where you put your feet with each step.
5. Doing Squats and Lunges
If you aren’t working out with weights, this may be meaningless to you. However, if you are doing squats and lunges with heavy weight, knee sleeves for squatting are your best friends. The best option with this exercise routine is to not bend your knees more than 90 degrees. Making sure your knee stays directly over your foot when doing lunges can help save them for another day.
6. Keep Inner Thighs Strong
Hardly anyone considers it, but your inner thigh muscles are vital for absorbing the shock of walking or running. They actually prevent the impact of your feet striking the ground from getting to your knees. Finding exercises that strengthen these muscles and doing them regularly can prevent injury.
7. Shoes Are Critical To Knee Health
Never take your shoes lightly. All the joints from your toes to your neck are depending the cushioning to absorb the shock and twisting motion of walking or running. Hard sole and poorly made shoes can not provide the protection you need. Instead, choose high-quality shoes that provide plenty of support for your arches. Replace them before they are completely worn out and unserviceable and look for good cushioning to prevent knee injuries.
An ounce of prevention is worth a pound of cure. Especially when you are protecting your knees.
An injured knee can take months or years to heal, and cause a lot serious discomfort. And that’s not to mention the fact that knee injuries can put a damper on your mobility and lifestyle.
That makes knowing how to prevent knee injuries before they happen can be a real lifesaver. So, take these tips seriously, and save yourself a lot of discomfort.