Prevent Knee Injury with these Top Exercises and Stretches

Knee injuries can be quite serious and may limit your body movement, strength and flexibility in your daily routine and fitness activities. There are many common ways to injure your knee, and more often than not it is caused by hyper extension. In a minor case you may notice you are less stable in the knees and experiencing your knees buckling or giving out. If you are experiencing chronic knee pain there may be damage to interior soft tissues, ligaments and cartilage. In any case you should always seek medical attention for a diagnostic and treatment.

Generally, the knee prevention starts with your own body awareness. Knowing your limits is important and emphasizing and learning how to exercise properly is paramount.

Tips to Avoid a Knee Injury


  • Stretching. Before any exercising do some stretches to lengthen and elongate the muscles in the legs before partaking in physical activity especially demanding exercise that may strain and damage your muscles and knee.
  • Shoe Choice. Selecting the proper shoes will help enable you to ensure that you have the correct alignment, balance and absorb and shock. This small but essential detail will make a significant difference in your workouts to protect your knee health.
  • Maintain you weight. Considering what is adaptable for your height, age and size, decreasing your weight will ultimately decrease stress on your knees. With saying that be aware of when you are caring extra weight, such as heavy backpacks, moving furniture, caring kids and so forth.

Along with awareness and preventative tips there are some exercises that you should approach with caution. Build pain proof knees with these exercises and stretches.

Build Pain Proof Knees


  • Learn to lunge properly. Poor form with lunges or squats can lead to knee pain and if done incorrectly or too frequently it will cause stress on the joints and in some cases arthritis.
    • Perfect your form: keep a straight upper body, and engage your core. With one leg forward (right leg), bend your knee to a 90 degree angle.Ensure that your right knee is directly above your ankle and that your left knee does not touch the ground.

  • Calf stretch. This stretch provides a nice counter stretch to the leg and knee.

Perfect your form: Place your left foot behind your right, lean forward with your hands against a wall for support. Keep your knees straight and left heal on the floor. Hold for 30 seconds and switch legs.

 

  • The clam. This glute strengthening exercise also brings support to the knee and is a preventative exercise for the inner side of the knee.

Perfect your form: Lie on your side with your knees bent about 90 degrees with your feet together. Keeping your feet together, lift the top knee and slowly lower. Repeat for 20 reps then switch sides.

 

  • The bridge. This exercises helps to strengthen the knees, and is a great exercise for the hamstrings, quads and glutes.

Perfect your form: Lie on your back, bend your knees so your feet are flat on the ground. You should be able to touch your feet with your hands. Clench your glutes and lift your hips as high as you can with a straight back. Hold for 5 seconds and slowly release. Repeat 20 times.

Knee Compression Sleeve


Use it to support your active lifestyle everyday:

  1. It doesn’t roll, slide or slip down due to Double Silicone Wave Knitting providing the best grip
  2. Use it to Provide optimal compression for any type of knee challenges
  3. Widely used to support individual & team sport activities and other outdoor activities such as Crossfit, Gym, walking, Running, Hiking, Dancing, Cycling, Golf, Squats, Judo, Football, Soccer, Tennis, Volleyball, Basketball, Baseball, Roller skating, Weightlifting, Wrestling, MMA etc
  4. Check out our sizing chart here.

Disclaimer. Please always seek medical attention with any injury that you have incurred. As all the information provided here is for informative purposes only. We do not make any claims as you should always feel what is right for your body.

 

 

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