How to eliminate knee pains
Knee pain is common due to sedentary life as well as physical wear, but not all and each one of the pains are the same nor do they have exactly the same solution, we must examine if it has been caused by trauma, a bad training technique, tendinitis, osteoarthritis, cartilage wear, degenerating processes? hence the initial step is to assist a professional in charge of finding the cause of our disease.
Once the inconvenience has been diagnosed, working on the restoration is essential for this reason the exercises that help both to prosper and to prevent future injuries through the reinforcement of the muscles and tendons that surround that joint become so relevant.
Isometric exercises are the perfect choice, especially those that do not involve movement, but rather sustain a posture over a period of time according to our needs. For example, to hold a squat at a ninety-degree angle with the back resting on the wall and the feet tenuously separated for forty-five seconds.
The elastic bands are also a really useful tool, with them we can work the next face of the leg through exercises such as, attaching the rubber to the foot that will not move or to a fixed point, the other end to the opposite ankle and flex the knee overcoming resistance.
Sitting in a chair we put the rubber in such a way that we extend the leg face ahead receiving a resistance. We hold two seconds up while contracting the musculature and repeat fifteen to twenty times in four consecutive batches.
Stretching is essential in the care of the knee, you can not miss after each of the exercise sessions to care for this joint.
Stretching of quadriceps and also hamstrings that we will hold about twenty-thirty seconds with each leg. With the knees together we hold the ankle and try to bring it to touch the buttock.
For the next face of the leg we sit with the legs together and try to carry the chin face the feet while trying to touch the feet with the hands.
The foam roller is another of the most commonly used materials in knee nosology work, consisting of a tube that we can put under the leg and roll over it up and down, as seen now. You can work with both legs or separately and the purpose is to achieve other parts of the leg by removing tension and reducing tension in the area.
It is essential to do all these exercises little by little, without reaching pain and in a controlled way without rebounds. Breathe normally throughout the process and repeat multiple times a week.
In addition to convenient exercises, supporting the ideal weight is essential to avoid overloading our joints, especially if we do impact sports such as running. The knee is the most complex joint of the leg and often the most punished, hence the initial step to avoid pain is to strengthen the muscles that surround it.