The human body is an amazing machine with the ability to perform challenging tasks that look effortless but in reality are so difficult. To be able to perform these tasks, it is important to have strong and healthy joints to support the demands we put the body through and to prevent injuries.
Our knee joints take a tremendous amount of weight bearing pressure, while walking, running and jumping. That is why it is so crucial to have strong structural support within the surrounding knee joints. The most common knee injury is to tear the ACL (anterior cruciate ligament) or the MCL (medial cruciate ligament) within the surrounding soft tissue of the knee joint. There can be different degrees of severity, 1,2, or 3. Degree 3 being the most severe, but all need to be taking care of either by specific exercises, physical therapy, and or surgery. When a knee injury occurs the best principals to follow are: Rest, Ice, Compression and Elevation AKA (RICE). By following this treatment immediately after a knee or any other injury is the best method to heal and recover.
One of the best ways to prevent knee injuries is to take action before the injury takes place by building strength and flexibility within the surrounding knee joint through specific exercises. If you are an active person, the chances are good that you will have some sort of knee pain at some point in your life. Using light weights, resistant bands and stability balls are all great tools to a fast recovery.
The goal is to rebuild the strength and mobility around the knee joint, primarily the quadriceps muscles, the ligaments and tendons. Some exercises to increase your strength and flexibility:
• Knee extension using resistance bands or on a machine
• Wall Squats with back against a stability ball
• Lunges with light dumbbells
• Walking up stairs
• Proprioceptive neuromuscular facilitation (PNF) AKA assisted stretching
• Riding a bicycle
By practicing safe and controlled movements through full range of motion, the strength and flexibility of the knee will be regained. It will heal to optimal performance and will be ready to preform such tasks as you did pre-injury.
The goal is to rebuild the strength and mobility around the knee joint, primarily the quadriceps muscles, the ligaments and tendons.
About Author / Additional Info:
Tyler Lavigne Certified Personal Trainer B.S Kinesology Certified Yoga Instructor.
Envision Personalized Health is a personal fitness training and health spa in San Diego, CA, including Personal Training, Nutritional Counseling, Yoga, Pilates, Acupuncture, Massage and Day Spa.