Health Tips : Knee stretches
Knees are extremelycomplex joints. They are made up of many ligaments, tendons, and cartilage that cushion and connect bones and muscles of the upper and lower legs.
Our knees may become sore or injured from overuse, exercise, or simply thus of daily wear and tear.
Strengthening and stretching supporting structures and musculature will help but may not prevent all issues with the knees.
Some general tips for promoting knee health and decreasing the chance of injury include
• Maintain overall flexibility and strength – strong muscles support your bones and joints.
• Be certain to check your footwear – the wrong footwear, athletic or otherwise, can exacerbate existing conditions or trigger new problems. Excessive wear on one side may indicate an issue with gait and is a good indicator to seek help.
• Make sure to take it easy – your body knows when it needs to rest and your knees are no different. Tune in to what your body is telling you.
• Maintain a healthy weight – chronic knee pain is often triggered by extra weight.
• Buckle up! Protecting your knees from injury in a automobile accident is yet another reason to use your seatbelt.
You can increase the likelihood of having healthy knees by strengthening the muscles in the legs. Because some individuals may have knee problems, or be prone to them, it is a excellent idea to speak with a licensed personal trainer before beginning a new routine.
When a trainer isn’t an option, relying on health club staff for basic instructions on equipment can also be useful.
It is namely important to work with a physical therapist or other healthcare provider when you’re rehabilitating after an injury.
Stretching the muscles that support the knees is an important component of any exercise program. Stretches ought to include the hamstrings (back of the upper thigh) and quadriceps (front of the upper thigh).
The calf muscles and shins also need to be stretched and strengthened as they contribute to the structure of the leg.
Quadriceps stretch (lying on one side)
1. Lie on your side with your thighs side by side.
2. As you bring the ankle of your top leg back towards the buttocks, reach back with the free hand and grab hold of your ankle (keeping the leg parallel to the ground).
3. Press your hip forward and slightly extend it, then hold the stretch for at least 30 seconds and repeat for each leg
Standing quadriceps stretch
1. Make certain to use a chair or wall for support.
2. With your right hand, grab the lower part of your shin, right above your foot and bring your right leg behind your body.
3. Push your hip forward slightly and keep your knees together. the emphasis is on pushing your hip forward a little, not pulling your leg backward (otherwise, you may injure your knee).
4. Hold for 30 seconds.
5. Repeat on the left side.
Hamstring stretch
1. Lie on your back, with your knees bent and feet flat on the floor.
2. Raise one leg without lifting your hips from the floor.
3. Gently push your heal up to the ceiling – beginners may grasp their leg behind the upper thigh or use a stretching band. Movement ought to be slow and steady.
When you’re experiencing any knee pain, rest is normally a good idea, as is seeking medical attention for any concerns. Since knees are so complex, quite a few things can go wrong.
Typically, when your knees hurt, avoid activities that put a heavy load on the joints. A number of examples may be squats, lunges, stair climbing, and running up and down hills.
Crosstraining with activities like swimming and cycling reduce load yet still work the muscles of the lower body.