A quick reminder, you still have time to enter in the POM Pomegranate Juice giveaway! Winners will be announced on Link Love Friday (27th)!
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Okay…many of you have left comments regarding knee issues. I think most of us have experienced challenges with our knees at one time or another in our lives…yes? My friend POD reminded me a few days back that she also faces the consistent knee hurdles during exercise. I embarked on a bit of research and Q&A from individuals that have experienced knee issues or are involved on the rehabilitation end.
Some findings…..
What are some causes? According to the Sports Injury Clinic, “Knee pain can be related to overuse where small stresses are repeated a large number of times without allowing adequate recovery, for example running too much too soon, or excessive jumping. Or injuries can be acute where the injury is caused by an impact or twisting such as an anterior cruciate ligament injury. An overuse injury can also be considered to be acute if it is painful or inflamed. “
So what do we do? Walk About Magazine states, “We have to keep the foot and hip in line with the knee. This means wearing shoes with good support and properly strengthening our hip, gluteal, abdominal, and back muscles (commonly referred to as the “coreâ€Β). It also means walking with good posture and using caution when walking on surfaces that ask the knee to work at an angle. “
What are some good knee strengthening exercises? Buzzle.com offers a few helpful knee exercises:
Quadriceps strengthening contractions
- sit on a chair and extend legs
- heels must touch floor and knees must be straight
- tighten the thigh muscles and retain the state for a count of 10
- loosen the thigh muscles and retain the state for a count of 3
- perform 10 repetitions to complete 1 set
- perform 2 or 3 sets, many times in a day
Hamstrings strengthening contractions
- sit on a chair with heels on floor
- without moving heels pull back on them – tension will be felt in the hamstrings
- retain the state for a count of 10
- loosen the tension for a count of 3
- perform 10 repetitions
The exercise is called Glutes strengthening backward leg swing.
- grip the back of a chair for support
- straighten any one leg and swing it backwards till the buttocks tighten
- tense the muscles to a maximum and swing leg further by about two inches
- return leg to floor and perform 10 repetitions
- repeat same procedure with other leg
My personal experience suggests that I stay away from high impact or pounding exercises while the knee is in recovery. I will stick with low impact exercises such as a bike or elliptical machine. For those that have Arthritis, or a permanent knee issue… a change to an elliptical and or bike exercise might make sense.
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USEFUL SITES:
How to Manage Knee Pain with Exercise
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*Remember to seek out advice from a medical professional
Sources: Sports Injury Clinic ; Walk About Magazine;Buzzle.com
30 users commented in " How Are Your Knees? "
Follow-up comment rss or Leave a TrackbackGreat set of info.
I would suggest staying away from the knee extension exercise though. Can be bad mojo for those with patellar (knee cap or underneath the knee cap) pain as well as tendonintis. The knee extension is an open chain exercise that exerts a great amount stress on the knee joint. You’re traditional squats (which are closed chain) are much safer and extremely beneficial. Lunges are also a good one.
And I echo your sentiments. I stick to low impact exercises. The elliptical machine (ARC Trainer) and I have a very good relationship!!
Thanks for the information.
Great info on knee health, Mark!!!
Hi Strong One! Great feedback as always! Thanks!
Hi Rosy! Thanks Rosy! π
I have had so many knee issues! Thanks for the info, I found biking helped strengthen my knee a lot!
[…] Mark wrote an interesting post today on the knee […]
I used to jog, but as I’ve gotten older, I’ve switched to race walking, mostly due to my knees. I have no interest in damaging them…………:)
Im thankful for my knees being ok every.day.
us not springchickens have to be careful π
Great info. Have not had issues with my knees as of yet, but I stay careful about these types of things!!
Thanks for the reminder!
~rupal
Hi foodsthatfit! Yes, biking does seem to be a pretty good one!
Hi Lisa! Race walking is a great switch! I agree…let’s keep the knees safe! π
Hi Miz!Us not springchickens try to show the youngsters how it is done…yes? π
Hi Rupal! You are what we call an expert and a wise one! π
The idea of getting a knee injury scares me- thanks for all the great exercises to prevent it from happening!
My knees seem to hold up pretty well in spite of the thousands of miles I have run! I have had trouble two significant times. When I first started running, I developed Fem.-Pet. syndrome. I was told (forgive me Strong One) to do knee extensions, high rep low weight. It worked great and I’ve never had the problem since. The second time was with the constant kicking the air with karate practice. I now only kick the bag, or some other thing to take the force of the kick, and that has not recurred either π
Biking and swimming have been good for my knees when they are sore after running. I tore my ACL a few years ago playing hoops and the rehab was tough but I’m fine now. I wouldn’t wish ACL repair/rehab on anyone!
Hi Sagan! An injury that one wants to avoid!
Hi Dr. J! Excellent feedback! Thank you! π
Hi Blake! Ouch! Glad you are back…Is there a need to ever apply ice or heat?
What do you think of supplements for the knee? They are definitely the part of my body I am most cautious about. I am all about the pre-hab!
I would say I’m like Lisa when it comes to my knees. I don’t seem to hold up well with the pounding of running since i got a little older.
I have run off and on for thirty years now, but have never suffered knee troubles. People always say to me “Oh, I can’t run. My knees can’t take it.” Like you point out, though, if you wear the right foot wear, pay attention to how your foot is landing and the type of surface it is running on, and don’t start off by trying to run a marathon, most of us should have no knee troubles at all.
That being said, I got a little exhuberent dancing Saturday night, and gave my left knee a little twist. So, I’m simply not running this week. No panic, all will be back to normal next week.
Thanks for the tips! Now if I could only make myself sit and walk straight instead of hunched I’d be good.
Hi tfh! A good article that might help answer your questions… http://tinyurl.com/5kmyff
Hi Tom! A good idea to avoid too much pounding!
Hi Urban Panther, Excellent feedback! Next week all will be good! π
Hi Diana! Oh yes the posture thing! π
I like those practical advises – i am information worker, sitting in front of the computer 26 hours a day. I can use these during the work and keep my knees a bit healthier – good stuff.
Lately i started to stand on my knees in front of computer for couple of minutes – it shocks some folks but i cannot care less, it helps me stretch my muscles π
So odd you posted this today! I just got back from a Jazzercise class with lots of Demi-Pliés and deep knee bends and my right knee was not having it! I felt a few scary moments of pain and decided to take it easy. I hope and pray it’s not time to give up the high heels and wear sensible shoes!
You’re strolling the aisles of your favorite store, discover something special on the very bottom shelf, squat down to examine it for several minutes, and then stand up. If you hear an assortment of scary sounds, accompanied by groans and a few aches, then yI feel your pain and you feel mine…other than that, my knees are in pretty good shape for a guy my age.
A must: Good shoes, especially for walking, running, or working out.
peace,
mike
livelife365
OK Im gonna remember to stand up straight today
Yes, I need those exercises. My knees are okay, but it’s always good to prevent problems, right?
Thanks for this! Both of my knees are shot.
Hi Alik! I agree with you…stand up move around a bit! Good for you!
Hi Kami! Good move…take it easy with the knee. I don’t know how you walk in those heels? π
Hi Mike! Oh those aches and pains! I understand! “A must: Good shoes, especially for walking, running, or working out.” Absolutely!
Hi Suzie! Good posture helps! π
Hi FatFighterTV! Prevention is a good thing! I agree!
Hi Mama Zen! That is not good…hopefully a plan is in place for improvement?
yes, leg extensions i avoid, but it probably depends on the injury. i’m sure lower weights are ok. strengthening the hip muscles also helps (for me at least). and my knee problems start at my feet, so sometimes it’s worth thinking about that…
Wow. This is great information. I can apply a lot of it to my situation. I have found myself occasionally twisting my leg with knee going one way and foot, the other with pain in between.
Thanks for the little link mention too, Mark!
Ahhh knees. As a physical therapist I see a lot of people with knee pain and post-op knee surgeries. Strengthening the quadriceps and hamstrings are important for stabilizing the knee. Good post!
I’m a little late commenting, but as someone with bad knees, your info is spot-on! One thing I would add is that sometimes orthotics or a simple correcting footbed might be necessary to achieve foot/knee/hip alignment. If you have fallen arches or some other minor foot malady, a simple orthotic can make a world of difference to your knee. And thanks for some new exercises!
Its like the older I get-the more I realize my knees are there LOL!