5 Ways to Keep Your Knees Healthy
Posted on 19th January 2024 at 12:32
Do you often find yourself struggling with knee pain or discomfort? You're not alone! Our knees bear a significant amount of pressure and strain due to our daily activities and movements.
However, there are simple and effective ways to ensure your knees remain healthy and free from issues. Besides shedding a few pounds and steering clear of certain sports, here are five easy tips to keep your essential joints in tip top condition!
Stay in motion
If there’s one golden rule for joint health, it’s this: keep moving! The more you move, the less stiffness you'll experience. Whether you’re binge-watching your favourite series, working at your desk, or engrossed in a book, change positions frequently. Set reminders or alarms to prompt you to move around, preventing long periods of inactivity.
Regular gym sessions can significantly boost leg strength and flexibility. Engaging in outdoor activities weekly is another great strategy. Starting your day with a workout not only wakes up your body but also sets a positive tone for the day, providing you with the energy needed to power through.
Maintain a healthy weight
Striving for a healthy weight relative to your height is crucial for knee health. Adopting a balanced eating lifestyle and managing meal timings in sync with your schedule is key. Control portion sizes to regulate calorie intake, aiming not to eat until you're full but until there's still a bit of room left; in other words, don’t overstuff yourself but still listen to your hunger cues.
Incorporating physical activity into your daily routine is vital. If hitting the gym just isn't your thing, consider sports or a hobby as an enjoyable alternative. It not only keeps you active but also offers a chance to socialise, serving as a motivating factor to keep you going. Even taking up walking is a great way to get moving in a low impact way.
Opt for low-impact activities
Avoid overexerting yourself at the gym, especially with excessive cardio. Long sessions of continuous cardio can lead to joint wear and tear. Instead, focus on shorter bursts of more intense exercises interspersed with brief breaks. Reserve about 20 to 30 minutes of cardio for the end of your workout to maximize calorie burn.
For those not engaged in sports that require high-impact movements, opt for low-impact cardio sessions. Volume training can be more effective in maintaining a good physique than lifting heavy weights with excessive intensity.
Strengthen your core
Enhancing trunk strength may not seem like it but it’s actually very important for knee health. Engage in exercises targeting glutes, isometric core exercises, postural exercises, and functional full-body exercises. Consider incorporating cable machines and specific weighted workouts for effective core strengthening.
While side crunches and leg raises have their place, they might not be the most effective. Feel free to reach out for guidance on exercises and adaptations tailored to your body's needs.
Improving flexibility is crucial for maintaining knee health. Stretch key leg muscles in isolation, including the hip flexors, calf muscles, quadriceps, glutes, hamstrings, shin area, abductors, adductors, and soles.
Ankle mobilisation exercises can help mobilise the knees, particularly targeting the hips and glutes. Focus on stretching the quadriceps, hamstrings, and hips/glutes, aiming to hold stretches for varying durations based on whether you seek to maintain current flexibility or enhance it.
Remember, everybody is unique, and what works for one may differ for another. Experiment with these methods to discover what suits you best.
If you require further assistance on your journey to healthy knees, come have a chat with our team!
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