Whether you’re a seasoned athlete, a weekend warrior, or totally laid-back when it comes to exercise, knowing how to protect your knees from damage can mean the difference between a fulfilling lifestyle and longterm, strained mobility.
Knee problems can happen to anyone.
Because they’re the main hinge between the ground and the rest of your body, the knees serve as your ‘wheels’ that get you around and allow you to be active.
Bound by an intricate system of ligaments, tendons, cartilage, and muscle, the knee is highly prone to injury. It’s a complex hinge where the femur (thigh bone), tibia (shin bone), fibula (next to tibia) and kneecap all come together.
It’s hard to find the right balance between mobility and stability; the knee needs to move back and forth, twist a little, and pivot too.
The knee’s ligaments can tear, its tendons can swell up, osteoarthritis can take hold, and even everyday wear and tear can ruin a perfectly good set of knees.
Here are six pitfalls you can avoid to save your knees.
Ignoring knee pain.
An occasional ache here and there is common.but knowing when you can and can’t ignore pain is key. Rule of thumb: When the pain limits your ability to do what you normally do, you need to have it checked out. If your body is sending you signals, you need to listen to them. If they persist, you need to have it checked out.
Being overweight
Every pound of body weight yields five pounds of force on the knee, so even 10 extra pounds can put a considerable load on those joints.
Being overweight also increases your chances of osteoarthritis in the knee, a common and often disabling form of arthritis that wears away the knee’s cushiony cartilage. Excess pounds also cause existing arthritis to worsen more rapidly.
Overdoing
You make gains in fitness when you work hard and then allow your body to recover. You can’t do a hard workout every day, A sudden increase in intensity or duration of exercise can cause overuse injuries from repetitive strain. Tendonitis and kneecap pain are common symptoms in the knee.
Pushing too hard is also related to overtraining syndrome, a physiological and psychological condition among athletes in which they exceed their ability to perform and recover from physical exertion, often leading to injury or lowered performance.
Be sure to include stretching exercises before and after working out. And follow hard training days with easy ones so your body can recover.
Custom Orthotics
The feet are the foundation of the body. They provide the necessary stability to perform daily activities by supporting the weight of the entire body using a strong, 3-arched bond called the plantar vault.
The plantar vault provides numerous benefits:
Balances to the body
Propels us forward
Safely absorbs heel-strike shock
Adapts to walking and running stresses.
A properly aligned body will have symmetrical feet, level knees, pelvis and shoulders. Wearing Custom Orthotics may help alleviate imbalances and conditions caused by those imbalances.
If your foot has a fallen arch (FLAT FOOT) this will put a strain on the knee joint causing friction and increased stress on ligaments and tendons of the region which in turn will lead to inflammation of the joint,thus causing pain.
Overlooking other muscles around the knees.
When the muscles around the kneecap, hip, and pelvis are strong, it keeps the knee stable and balanced, providing support by absorbing some of the stress exerted on the joint.
The importance of building the quadriceps and hamstring muscles, as well as proper strengthening of the body’s core muscles, including the obliques, lower back muscles, and upper thigh.
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KNEE EXERCISES
TREATMENT PLAN BY DON KELLY
If you experience chronic pain, injuries, or advice for knee surgery and replacement please don’t hesitate to reach out. I have treated thousands of my patients with successful results over the last 20 years of my physio services.
BEFORE YOU SAY YES TO KNEE SURGERY REPLACEMENT- give me a ring for an assessment.
My treatment plan is the result of my experience and knowledge in treating chronic pains and injuries over the last 20 years. This is the holistic plan to guarantee pain relief, prevent recurring pains, and faster recovery.
EVALUATION/ASSESSMENT
PHYSIOTHERAPY PLAN BASED ON MY ASSESSMENT
ACUPUNCTURE
CUSTOM ORTHOTICS
EXERCISE PROGRAMME
EXPERIENCE POWERFUL HEALING & PAIN RELIEF
