Knees. They're one of the most complex - and most. injury- prone joints in your body. It is important to note that while knee problems can result from trauma due to falls, automobile accidents, and athletic injuries or from diseases like arthritis, the vast majority of knee problems are caused from overstressing the knee. When there isn't
an acute injury, most knee pain comes from doing too much too soon or from putting the wrong type of force on the knee. Often, people who start a running program develop knee I problems early on. They I don't realize they're subjecting their knees to . four to five times their body weight with every running step.
Most of the knee problems are caused by de conditioned muscles. People put a high demand on their knees and their muscles without the proper conditioning. Or they overuse their knees by doing only one type of activity over and over like kneeling, running, or climbing. If your knee problems are caused from overuse, disuse, or improper training, you can use the following strategies to keep your knees healthy and, if you do develop pain, to help ease the hurt and speed healing.
Lose excess weight
Being overweight stresses all the joints of the body, but those extra kilos are particularly tough on the knees. Because of the way the knee is structured, every time you take a step, you're putting one-and-a-half times your body weight on your knee. If you run, you're putting up to five times your body weight on the knees. Five, ten, twenty or more kilos of extra weight can really stress the knees. For example, if you're only 10 kilos overweight and you jog, you're putting 50 kilos extra force on each knee with every step. If you're overweight it can really add to knee pain. Being overweight means you're going to need greater muscle strength to prevent injuries. Keep your weight within normal limits with a low-fat diet and regular exercise.
The right shoes make a lot of difference
The right shoe can prevent all kinds of knee problems. Wear the lowest heel possible. The .body can tolerate a heel of about one inch. Higher heels throw the 'body. forward and stress the knees. Often, knee problems are simply caused from running shoes that are worn out. Even if the sole of your shoe looks fine, the structure of the shoe may be worn out. Then the shoe isn't giving your foot the support it needs.
Your alignment is important
If you're bowlegged or knock-kneed, you may be at greater risk for knee problems. To check your alignment, stand with your ankles touching. If you're in alignment, both your
ankle bones and your knees should touch. If your knees touch, but there's a large space between your ankles, you're knock-kneed. If your ankles touch, but there's space between your knees, you're bowlegged. If you're out of alignment you may need to avoid certain activities, like running, that stress the knees. Substitute activities like swimming or biking.
Don't "run through" and ignore knee pain
Many people, especially athletes, believe that it's best to "run through" knee pain. However. thev mav be doinll more harm than good. Pain is an indicator that something is wrong. If you're having pain, you may be having some problems, or you may be over training, training incorrectly, or wearing the wrong footwear. You don't have pain in your body if everything is right. The body is sending you a signal if it's hurting. Don't keep going. Stop stressing the part that hurts. The body heals itself with rest.
Change surfaces
Running on the wrong surface can cause knee problems. Roads are usually slanted from the center. Runners who run only on one side of the road often overstress the knees. Run or walk on the flattest part of the road. Switch sides of the road frequently if it is safe to do so. Hard surfaces such as concrete can increase the beating the knees take, too. Be careful of too-soft sand, however, which can stress the knees. Running r walking downhill can cause knee problems as well. The natural tendency is to "brake" with the knees downhill, which can overstress them. Slow down while going down hill. If you're already having knee problems, avoid training downhill.
Variety in your workout is important
An increase in knee problems is seen with activities like step aerobics. Anytime you overstress the knee with too much stepping, the knee is vulnerable. Do" cross-training," or a variety of physical activities rather than just one or two. Any repetitive routine strengthens specific muscles. Cross-training helps balance out the imbalances caused by training only particular muscle groups. It helps counteract the stress and strain caused from repetitive activities. Combine running or walking with biking, swimming, dancing, aerobics, weight training, or any other activity you might enjoy. If you choose biking as one of your cross-training activities, be sure to raise the seat up so that the leg is almost fully extended on the downward stroke o prevent knee strain.
Follow the R.I.C.E. principle
OK, despite all the good advice, you've overdone it and your- knee hurts. Give itR.I.C.E.-rest, ice, compression, and elevation. Take the weight off the knee. During the first 24 to 48 hours, use an ice pack (20 minutes' on, 20 minutes off) to keep the swelling down. Wrap the knee (not too tightly) in an elastic bandage to reduce swelling, and keep the knee elevated.
Consult your doctor
If pain is severe and If it persists, consult your doctor and take the prescribed medica
tions regularly. '
Avoid heat
Ice prevents fluid buildqp, but heat can promote it . For the first 48 to 72 hours after a knee injury, avoid hot tubs or hot packs.
Massage it
While massage won't affect the bony structures of the knee, it does increase circulation and can loosen tight muscles or other structures around the knee.
For strong flexible knees try performing these exercises regularly: Hamstring stretch
Lie on your back, raise your right leg, and hold the thigh up with your hands. Gently and slowly straighten the knee until you feel a stretch in the back of the thigh. Don't bounce. Hold the stretch for 10 to 20 seconds. Repeat three to five times on each leg. You can also perform this hamstring stretch in a standing position with your leg on a chair. Slowly lean forward, reaching down the shin until you feel a stretch in the back of the thigh. Hold for 10 to 20 seconds.
Quadriceps stretch
Stand with your right hand on the back of a chair. With your left hand, pull your left heel
toward your left buttock and point your left knee to the floor until you feel a stretch in front of the thigh. Hold for 10 to 20 seconds. Repeat using the right hand and right leg.
Calf stretch
Stand two to three feet from a wall and lunge your right foot forward. Keep your left leg straight, with over heel on the floor and your toes pointed forward; keep your right leg slightly bent. Lean into the wall, with both hands on the wall supporting you, until you feel a stretch in the left calf. Hold "for 10 to 20 seconds. Repeat with your left leg bent and your right leg straight.
Hip-extensor strengthener
This exercise strengthens the muscles in the back of the hip. Lie on your stomach, tighten the muscle at the front of your right thigh, then lift your right leg eight to ten inches from the floor, keeping the knee locked. Hold for five to ten seconds. Do ten repetitions. Repeat with the left leg.
Hip-abductor strengthener
This exercise strengthens the muscles at the
outside of the thigh. Lie on your left side, ,
tighten the muscle at the front of your right thigh, then lift your right leg eight to ten inches from the floor. Hold for five to ten seconds. Do ten repetitions.' Repeat on opposite side.,
Hip-adductor strengthener
This exercise strengthens the muscles at the inside of the thigh. Lie on your left side, with your head supported by your left hand and your right leg crossed over in front of your left leg. Tighten the muscle at the front of the left thigh, then lift the left leg eight to ten inches from the floor. Hold for five to ten seconds. Repeat ten times. Switch legs, and repeat ten times.
Quadriceps strengthener
Lie on your back with your right leg straight and your left leg bent at the knee. TIghten the,muscle at the front of your right thigh, and lift your right leg five to ten inches from the floor, keeping the knee locked. Hold for 10 to 20 seconds. Repeat ten times. Switch legs, and repeat ten times. |
