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July 29th 2009 -
Exercising and Knee Pain
The human body is an amazing machine with the ability to preform challenging tasks that look effortless but in reality are so difficult. To be able to preform these tasks, it is important to have strong and healthy joints to support the demands we put the body through and to prevent injuries. Our knee joints take a tremendous amount of weight bering pressure, while walking, running and jumping. That is way it is so crucial to have strong structural support within the surrounding knee joints. The most common knee injury is to tear the ACL (anterior cruciate ligament) or the MCL ( medial cruciate ligament) within the surrounding soft tissue of the knee joint. There can be different degrees of severity, 1,2, or 3 being the most severe and all need to be taking care of either by specific exercises, physical therapy, and or surgery
When a knee injury occurs the best principals to follow are: Rest, Ice, Compression and Elevation AKA (RICE). By following this treatment imedilatly after a knee or any other injury is the best method to heal and recover.
One of the best ways to prevent knee injuries is to take action before the injury takes place by building strength and flexibility within the surrounding knee joint through specific exercises. Although, if you are an active person it is bound to happen at one point in you life. Using light weights, resistant bands and stability balls are all great tools to a fast recovery. The goal is to rebuild the strength and mobility around the knee joint, primarily the quadricep muscles, the ligaments and tendons. Some exercises to increase your strength and flexibility:
---Knee extension using resists bands or on a machine
---Wall Squats with back against a stability ball
----Lunges with light dumbbells
---Walking up stairs
---Riding a bicycle
---Proportor neuromuscular facilitation (PNF), AKA assisted stretching
By practicing safe and controlled movements through full range of motion, the strength and flexibility of the knee will be regained. It will heal to optimal performance and will be ready to preform such tasks as you did pre-injury
Article by :
Tyler Lavigne
Certified Personal Trainer
B.S Kinesology
Certified Yoga Instructor
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