Suffering through a workout routine when you have knee pain is awful. Here are 6 tips to apply whenever you feel weak in the knees. The knee is an integral part of the body, especially when trying to keep up with a fitness regimen. Unfortunately, the knee is also subject to many injuries that can last a lifetime if not taken care of immediately.
In order to avoid permanent damage to the tissues surrounding the knee there are several things to consider.
Be Shoe Conscious
A pair of shoes can make or break your knees. Be sure to always wear the correct size of shoe for each foot. You can also reduce the amount of pressure on the knee joints by reducing the size of the heel on the shoe. The best kind of shoes for your knees will distribute weight evenly through the sole of the foot. Unfortunately, high heels are the worst kinds of support for the knees.
Talk to your health practitioner for more information about how to keep your knees healthy. Be sure to wear the best workout shoes for the best knee performance. Most importantly, choose functionality over fashion style when shopping for shoes that support the knee.
Avoid High Impact Sports
For those who suffer with knee pain high impact sports can cause debilitating pain. Since the knee is the largest joint in the body it is also the largest shock absorber in the body. Continually participating in activities that increase knee joint pressure can lead to chronic knee issues and even osteoporosis. You can read more about the effects of osteoporosis here and ways to prevent this condition from forming.
For those who suffer from knee pain but enjoy running, avoid running on hard surfaces such as pavement. Choose surfaces that reduce the load on the knee like grass and learn how to evenly distribute your weight while running.
Here is a great youtube video explaining how to run quietly to reduce joint pain.
Build Up the Muscles that Support the Knee
Strong knees are a result of strong muscles that surround the knee joint. To build strength around the knee(s) concentrate on strengthening and lengthening the Quadricep, Hamstring and Calf muscles groups. Integrate more squats, leg lifts, lunges and calf raises during workout routines for stronger knees.
Most importantly, find some time to walk more. Walking is not only great exercise but it is low impact and strengthens the muscles surrounding the knee.
Stretch out the Leg Muscles
Stretch your legs before and after any strenuous activity. This will greatly reduce knee pain and prevent further injuries. Also avoid standing in one spot for long periods of time without resting the knees. Forward bends and seated wide leg forward fold are wonderful for lengthening the muscles that support the knees. For best results include leg stretches at the beginning and end of each day.
Do NOT Ignore the Pain
There is nothing heroic about suffering through knee pain. Since it is such an integral part of the body, take care of the warning signs. Any pain, discomfort or swelling is a sign that something is wrong. Immediately seek professional advice and rest up.
Although it is frustrating to miss a few workouts due to knee pain, it is heart breaking to discover that you are unable workout for a long period of time, or at all.
Eat Well to Keep Your Knees Happy
Knee weakness could be a sign of vitamin deficiencies or other health problems. Obtain regular vitamin and mineral tests to verify that your diet is providing the necessary nutrients to support a healthy bones and muscles. Eat whole foods and avoid processed packaged meals. Integrating a multivitamin is also a great way to top up any vitamins/minerals that you may have missed during the day.
The greatest way to keep healthy and happy knees is to do everything in moderation. Keep active but do not over-do repetitive activities that are focused on the knee joint. Prepare the knees by increasing your flexibility, especially for your leg muscles. And for increased support, include strength training exercises for the various muscles that surround the knees.
A little more knee strength and body awareness can help carry your body down many more wonderful winding roads for many years to come.