Taking Care Of Your Knee Pains [Fitness Tips Guide]
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The knee is made up of four bones: the femur, the tibia, the patella (better known as the patella) and the fibula. There are two menisci which are crescent-shaped structures, slightly deformable during the movements and which play an important role:
They are the ones that dampen the impacts and increase the support surface between the bones. The knee is a highly stressed joint and is therefore served by a very powerful ligamentous network.
Have The Right Shoe, Avoid Knee Pains
A well-chosen sports shoe can make all the difference in knee pains. It is important to first target the use you will make (outdoor, walking, running, multi-sport) to determine what you need (shock absorption, correction of defects likely to cause injuries, stabilization of your foot, etc.).
You should also consider your weight, the shape, the axis and the width of your foot as well as your history of injury.
Do not forget to calculate the wear of the shoe before feeling knee pains: the longevity of the sole is limited, while the flexibility and the protective property of the sole decreases with the kilometers. It is recommended to change his shoes every 1000 to 1200 kilometers.
Reducing Risk In-Running Foot
It is advisable to vary the surfaces on which you will run or walk. The macadam is very accessible, flat and smooth, but the shocks are very rough. It is therefore advisable to train on a softer surface: an undergrowth or a path on the grass.
Varying the surfaces will prevent the reproduction of race defects that may cause injury. Finally, nothing is better than the dirt road: flexible, it will spare your knees.
How To Avoid The Worst Bicycle
The bike knee injury certainly makes the push uncomfortable, removing all the fun associated with this activity.
- Pedal with the knees as close as possible to the frame: your knees should be oriented with the center of your foot;
- If your saddle is not properly adjusted, your knee will be the first to inform you. A saddle that is too low will lead to pain in the front of the knee, while a saddle that is too high and too far back will cause pain in the back of the knee or heel;
- It is recommended a knee angle of between 25 and 30 degrees when the pedal is at the lowest point. Full extension of the knee is not recommended;
- Make sure your “clip” pedals are properly adjusted.
Characterized by a pain in the front of the knee, this problem is often found in beginners who overwork their joints or in long-time sportsmen who suddenly resume their sports activities. Initially, pain occurs at the end of training and is localized around the patella.
It is often associated with stiffness of the joint and is sometimes accompanied by crunches. Left untreated, the pain may appear during training and become permanent. A specific exercise program to soften and strengthen the muscles and correct the misalignment will help stop the symptoms.
Incorporate cardiovascular exercises of your choice (cycling, walking, etc.) with a variable duration of 10 minutes. Exercise should not cause pain.
The quadriceps muscle (muscle in front of the thigh) (see image 1) and the iliotibial band (side of the leg) (see image 2). Repeat 2 to 3 times the stretch, keeping it 30 seconds.
This reinforcement technique is used in rehabilitation and rehabilitation. You must lift your leg and hold the raised position (see image 3). A physiotherapist can determine with you the right angle perform the exercise. Repeat 2 to 3 times holding the position for 15 to 30 seconds.
Stabilization of the patella:
This exercise consists of going down one step with the affected leg and back with the other. The patella on the descent must follow the alignment of the 2nd toe. Consult a professional to do it well.
After training, 10 to 15 minutes, with a flexion of about 30 degrees.
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Ice cream: Apply ice several times during the day. Cold numbs pain and tightens blood vessels, which helps reduce inflammation. Avoid direct contact with the skin.
Prescription: 10-15 minutes, every two hours.
Review your training: Adjust and diversify your activities to avoid pain, either by reducing their intensity or duration. Incorporate exercises that do not cause you any pain. The progress of your training should be slow and long so as not to overload the articulation.
How To Preserve Your Knees
1. Respect the limits of your body.
2. After a demanding workout, your muscles need 24 to 48 hours of rest to recover well.
3. Be careful if you have:
- flat feet;
- direct trauma to the front of the knee;
- muscle weakness following a sprain or immobilization.
4. Rest is a therapeutically too often forgotten that facilitates healing.
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