Author Joe Antouri PROPTA January 14, 2017
Our knees which bear body weight all day long, are susceptible to injury when there’s poor biomechanical alignment from the ankle up and are commonly traumatized during sports. Over time, with chronic injury or repetitive trauma, arthritis may occur. But don’t give up hope there are things you can do to prevent knee injuries. The most common causes of knee injury includes inflammation caused by improper lifting of heavy objects, poor flexibility, muscle weakness and beginning high-impact fitness routines without warming up. The certified trainers at PROPTA will teach you the proper warm up, exercises and stretching routines which will strengthen the muscles that surround the knee and assist in preventing knee injuries.
There are numerous structures within and surrounding the knee at risk for damage including the ligaments inside the joint, the ligaments and tendons crossing the joint on the outside, and the meniscus–a cartilage ring or disc which helps cushion the joint and hold the bones in alignment. Direct impact causing shearing forces on the knee during soccer, rugby and football result in tears of these ligaments. Tennis players also tend to have a high rate of knee injuries. The jarring, severe stopping and lateral pushing left and right apply pressure to the meniscus and often result in tears.
The Certified Trainers at PROPTA.com have the education and knowledge to teach students proper techniques that will strengthen the muscles around the knee.
- Warm Up! warming up is a crucial element to preventing knee injuries. A warm-up should not be really challenging. It’s purpose is to get your knees, and the rest of your body, ready for a tough workout. Warm-up’s help increase efficient muscle movement, lubricate the joints, improve oxygen use by the muscles and prepares the cardiovascular system for more vigorous activity.
- Stretching is a key component to preventing knee injury. Stretches that focus on the calf, hamstring and quadriceps muscles take pressure off of the knees and kneecaps. Flexible and conditioned muscles assist to keep problems from occurring in the knees.
- Weight plays a key role in knee health. With each step people take, two to four times their body weight is transmitted through the knee joint. Losing weight can greatly reduce your risk of knee injury. In fact, people with arthritic knees lose about 20 percent of their pain with every 10 pounds of weight loss.
- Supportive and comfortable shoes help take pressure off the knee joint by promoting proper leg alignment and balance. So it’s no surprise that wearing high heels is a common cause of knee pain and injury. Save those stilettos for a special occasion!
- Good posture is important for proper alignment of your spine and preventing knee injuries. Your mother was correct every time she told you to stand up straight.When you slouch you are leaning forward and walking bent over at the waist — that posture will lead to knee injury. Keep your head centered over your shoulders and your shoulders centered over your abdomen and pelvis.
Don’t let knee pain interfere with your daily life, ask us how to prevent chronic pain and future injuries!