The knee is one of the largest joints in the body. It supports the body’s weight when walking, running and jumping. It’s constantly under stress, especially when you do intense workouts on a regular basis. Muscle ligaments, tendons and synovial fluid provide support and reduce friction at the knee joint. Just like anything, the knees can only handle but so much before they cry uncle! Here are a few precautions you can take to prevent future knee injuries.
- Good Form, Good Form, Good Form and yes Good Form
The wrong technique during leg workouts can put excessive stress on the knees. Pay attention to your foot placement when doing lunges and squats. If you feel any PAIN please pay attention to it.
- Change Your Shoes Regularly
You are athletes be sure you are investing in the tools to support you. You want a pair of sneakers that have good arch support, ample sole padding and firm traction. Your shoes should be replaced – runners replace every 300-450 miles and weight lifting every 6 months. The best way to track is to write the date you purchased your sneakers in a sharpie on the tongue of your sneaker.
- Never Rush into Workouts – Begin with a Warm Up
While it may take you several minutes longer to complete your workout, the warm up is huge! Warming up eases tension on tendons and muscle ligaments, reducing the risk of knee injury. This includes foam rolling all the major muscle groups and a dynamic warm up.
- Choose Your Workouts Wisely
The likelihood of getting a knee injury also depends on what types of exercises you choose to do. Please listen to your body if you have recurring knee problems, don’t push it, honor your body. Anything in the workouts can be modified. If you are unsure, please check in with your coach.
One of the common causes of sprained knees is over exertion. To avoid unnecessary knee sprains, build up your intensity levels gradually.