By NORMA C. GONEM
10 practical tips so you can treat your joints with special care and avoid injuries during physical activity.
Knee care is essential for everyone, whether it is for those who perform intensive training or for those who do a more gentle activity. The important thing is to take care of the injuries, and for that to take into account a series of steps.
Warm up and lengthen gently before starting the physical routine, during and after the physical routine.
This benefits the knee joint in many ways. It increases the circulation of the blood nourishing the muscle for the subsequent effort, the tension in the tendons is reduced and the joint is lubricated, thus avoiding friction and wear of the cartilages that cover it. At the end of the elongated training, we return the muscles to their resting tone avoiding pain and fatigue after exercise.
Develop a muscular balance
Train the muscles of the lower body to reduce the amount of force that the knees must support. Maintain the ideal strength ratio of 3 to 2 (quadriceps -isquiotibial) to provide an appropriate level of stabilization and strength in the musculature of this joint.
Some athletes hurt their knees by overuse and by the accumulation of excessive demands on them. The planning of rest times and loads is a very important part of the training plan that has to be supervised by a qualified professional in this regard.
Avoid rapid increases in intensity
To try that the body adapts gradually and progressively to the demands of the training plan. Doing "a lot, very fast" can injure the knees. Some actions can accelerate the intensity level in a not so obvious way, for example, running on terrain with climbs instead of level ones.
Wearing the right shoes for the activity and the type of tread we have.
Using the wrong shoes can be the cause of poor performance, ineffective training and injuries. The first thing is to know how you step when you run.
You can be:
-Pronator. They are the people who keep their legs pretty close and step on the inside of their feet when they run.
-Supinador. It is rare. It involves running with the legs separated and supporting the outer area of the foot.
-Neutral. It is a flat footprint, legs are kept parallel and do not overload the internal or external part of the foot.
Once the type of footprint is determined, ask for advice from your sports doctor and the salesman in a sports house to choose the right shoes.
Sometimes it is also necessary to correct the tread with seedlings.
Vary the mode or manner of training
Using different modalities of exercises avoids repeatedly stressing the same bones and muscle groups. It also helps orthopedic stress on the knees to be less.
A very interesting alternative is the isometric exercises, where the muscle contracts in the absence of joint movement, and the proprioceptive exercises that give stability to the joint.
Be aware of the possible load of force on the knees when choosing exercises for training plan
Whenever possible, avoid performing exercises that cause a high impact on the knees, such as running up stairs or running down slopes, deep flexions or hyperextensions of the joint.
Use training equipment properly
Inappropriate use can cause injuries. For example: if you train on a fixed bicycle, check the position of the pedal in relation to the seat. The incorrect distance between both causes excessive stress on the knees.
Maintain an adequate body weight
Excessive weight can increase the risk of suffering from degenerative diseases, such as osteochondritis.
Listen to the body
Pain is a sign that we are exerting too much stress on the knees. Each person knows their body like no one and each one has a certain tolerance to pain. Making a good diagnosis or eliminating the factor that causes the problem is the first step to avoid injury.