Knee pain is associated with old age, but it is among the worst nightmares for those active in sports. In addition to the physical pain, knee pain can also make them miss exercising sessions and even participating in the games. This could mean the end of any sporting dreams you may have!
Knee pain and injuries are common among sports enthusiasts as most sports require exerting pressure on the knees. Some common sports include soccer, basketball, golf, running, tennis and even cycling. This article covers how you can prevent knee injuries while in the field and simple exercises that will help strengthen your knees and relieve the pain.
How To Prevent Knee Injuries
● Warm-up before and cool down after a workout
Warming up before the actual sports or exercises raises your temperature and ensures that blood is flowing well, so your body is ready for activity. That way, you are less likely to hurt your knees than if you just rush to the field. Cooling down after exercises helps your body’s heartbeat to normalize, and your muscles to relax. Sitting down immediately after a workout can cause your knee joints to stiffen up causing injuries.
● Don’t overtrain
Overtraining does more bad than good because you are exerting a lot of pressure on your knees. You are also more likely to make missteps when you are tired and thus lead to severe knee injuries. You should also use weights that are suitable according to the knee problems you are more susceptible to. You should also be flexible and not change your exercises abruptly but instead, build up slowly. Let your body slowly accustom itself to new levels.
● Knee guards
The goal is to prevent knee injuries and enjoy participating in your favorite sports either as a professional or as a hobby. Knee guards are a good safety measure for sports where falls are frequent. As long as you strap the knee guards well, you can prevent bruises and knee fractures in case of falling. Just make sure when you choose a knee guard, choose one that is high quality and fits well.
● Wear the right shoes and replace them regularly
Your legs will be well aligned if you wear comfortable, well-fitting shoes. Ensure that you wear the recommended shoes for any sports you are participating in to reduce the risk of injuries and knee pain. Moreover, you should replace sports shoes regularly because worn-out shoes won’t offer enough protection for your feet. Frequently check the sole of the shoes to make sure that it is in good condition.
When you are exercising or participating in sports, you should be very careful about your posture. Ensure that you are not slouching or bending at the knees because this can cause serious knee injuries or severe knee pain. You can schedule a physiotherapy session for guidance on how to exercise well and strengthen your knees.
You should always step up the intensity level slowly. When you reach a level you are comfortable with, it is good to maintain consistent exercise so that you keep your body adjusted to the level of activity.
Exercises for Knee Pain
Knee pain can prevent you from participating in sports and even cut short your career. However, you can prevent this by protecting your knees to avoid sports injuries and exercising to relieve the pain and strengthen your knees. Sports massages can help you relieve knee pain through massage and simple exercises. The great thing about massages is that you can do them from the comfort of your own home. Many of these exercises also don’t require any physical equipment. Here are 7 exercises that can help you recover quickly from knee injuries. Just remember, the form is just as important as doing the exercise itself.
- Leg raises
- Swimming and water aerobics
- Half squat
- Stretching exercises
- Leg presses
The list below contains exercises you should avoid when you are suffering from knee pain because they may worsen the pain.
- Knee pushups
- Jumping jacks
- Glute kickbacks
- Full-arc knee extensions
- Deep squats
- Hurdler’s stretches
Although exercising is a great way to relieve knee pain, you should see a doctor if you don’t see any changes. The earlier you see a doctor, the better it is. Knee pain is curable most of the time but requires patience and care. If you neglect it, it can get bad enough where mobility becomes a real issue.
We highly recommend that you perform all the home exercises to help relieve your pain, but most importantly, prevention is key. Follow the tips above and remember to take care of your knees. After all, you only have two of them!