If you measured your age depending on how your knees felt, how old are you? Not surprisingly, the most common pain that I hear about in a club, right behind back pain, is related to my knees. In fact, more than 10 million people visited the doctor’s office in 2010 due to knee pain and injuries.
It consists of bones, muscles, ligaments, cartilage and is conveniently clamped between the hips and the ankle, the knee is a complex part of the body that is prone to injury. While many people can quickly point fingers at what causes knee pain, there are several everyday lifestyle components that are overlooked when it comes to the source of pain in the knee and how they negatively affect the biggest couple of shocks of our body:
Most American societies have relatively slow-moving work environments, and most office spaces do not ergonomically promote proper leveling. When sitting for long periods of time, our hips are prone to tension, pulling the pelvis, which causes back pain, which can ultimately lead to significant strain on the knee joints. Frequent movements in the workplace are also important (hourly) for our knees, because it induces the right nutrients and lubricant to flow to our knees so that they can work efficiently and effectively absorb shocks.
Nutrition and eating habits:
Nutrition is often the missing cause of joint pain. For people, it is not often to associate pain in the joints with nutrition, and I think that just because science is still relatively new, or maybe people are resistant to it, because it could mean giving up some of their favorite foods. or drinks? In any case, foods that cause metabolic or systemic inflammation can be a huge culprit in joint pain. Losing excess weight can also help reduce the strain on your knee joints. Studies show that for every 1 pound of weight lost, it will unload up to 4 pounds of stress to the knee joint.
Bad posture and compensation patterns:
I often see contactless injuries of the knee due to poor compensation schemes. These patterns lead to the excessive use of specific muscle groups and can pull the body out of balance, causing pain or injury. The reason for poor compensation may be due to many factors. The solution begins with the understanding that the correct alignment and mechanics do exist, as well as the recognition that everyone is different and can move differently. From there, it is important to determine which movements or exercises need to be performed consistently in order to reinforce good movement patterns.
Once we understand the modern lifestyle habits and how they affect our joint health, it is important to include a consistent exercise and stretching procedure that will help traumatize our knees. While a consistent procedure can help address the impact of lifestyle, working out can add another level of stress to your knees. Unfortunately, many of us do not waste time compensating for the positive stress with a suitable recovery plan, so I provided a few movements that you can incorporate into your daily workout:
1. Foam plastic
Sometimes knee pain can occur due to misalignment caused by tightness of the tissue above or below the joint. A foam coil can help rebuild connections for optimum functionality. Overactive areas, such as the buttocks, the IT strip, cramps, ATVs and calves, can lead to knee joint pain. Proper foam rolling and stretching of these areas can help relieve pain.
2. Activation / Isometric Exercise
With the same concept of overactive muscles under active muscles, it can also be effective in reducing or relieving pain in the knee. Basic exercises and movements provide the foundation for limbs, such as the knee. While the planks do not directly address the knee, they are still involved, and by building strength through the hips and spine, you also create a solid foundation for anchoring the knee. Surgery clinic life can also support here.
3. Focusing on mobility versus strength
Effective mobility of the knee joint is ensured by good stability. Sometimes you may have to migrate from colonial cardio and incorporate much stabilization work into your routine. This can give the knee a rest, as well as create the strength of the muscles that surround and support the knee. They may not be large groups of leg muscles (ATVs or hamstrings), but the greater the stability of the knee, the greater will be the greater strength of these large groups of muscles in the long run. Focus on the balance of one foot with shoes, then move to less stable surfaces (think of something like a carpet, then a pillow, then a dynamo disc). And always work on both sides, although your symptoms can only be from one side.
In general, it is important to recognize that active and passive factors can affect the well-being of your knees and which exercises to restore and strengthen best suit your individual needs. As always, be sure to contact your doctor if you are currently experiencing discomfort or pain in your knee.
If you try these exercises or have any questions about knee pain in general, I would love to hear from you.
Posted by Mitchell Keyes – Life Time Training, NASM-CES, NASM-PES, RTS-123, MAT Graduate
This article is not intended to treat or prevent diseases, nor is it a substitute for medical treatment and an alternative to medical advice. The use of recommendations in this and other articles depends on the choice and risk to the reader.