Train Safely: 8 Tips to Save Your Knees

Everybody knows that knee zone is one of the most vulnerable zones for sport injuries. Our knees are involved in a great number of different exercises, no matter if its cardio or strength, and if you don’t pay enough attention to their proper protection, soon you can have a serious problem. The knee joints constantly undergo heavy tension when you train regularly and it’s very important to mind the correct technique of doing exercises, because the joints can be damaged by wrong weight distribution.

But it’s not the only danger for our knees. There are many different ways to damage them even when you do all the exercises in a proper way. Our advices will help you to protect your knees no matter what sports you are going in for and reduce your chances on knee pain doctors visiting to minimum.

1. Don’t ignore warm up exercises. If you load your muscles when they’re cold, you can damage not only knees, but also your spine and feet. Warming up helps to increase the blood circulation in joints and makes them more stretchy.

2. Be careful with strength exercises. Don’t take more than your working weight – it can cause ligamentous disruption or even tear. Many sportsmen try to avoid it by fixing knees with elastic bandage, but there is a danger of tightening your veins too much.

3. Keep your knees in warmth. While outdoor training take care of clothes warm enough when the weather is cold. Hypothermia also can cause various problems with knees and joints.

4. If you go jogging, be attentive to the surface. The more yielding it will be – the better for your knees. The best choice is, of course, running track or special cover on a stadium but if there’s no such possibility, the ground will be better than asphalt.

5. Choose the proper footwear. Your sneakers must be light and have a thick cushion. And don’t forget to change it each 3-6 months, because the amortizing qualities of sports footwear are lessening while it wears out.

6. Running also has its proper technique. Carry your weight on the front part of your foot while touching the ground. When we run, each leg undergoes the load of thrice our body weight, so it’s very important to distribute it right.

7. Don’t straighten your knees completely. In many different exercises all your body weight transfers to our knees, and when they are bent a little, there is an amortization that helps them to endure it.

8. Take care of your knees after training hard – a bath with cream after it and a warm compress will help them to get a proper recover after heavy load.

So if you stick to those simple rules, you will hardly ever suffer from knee pain, no matter what sport are you choosing. Be healthy and strong, and take care of your safety.