Try Changing Something
If you are an athlete with a chronic knee problem, you will need to adjust your level of training every day. But that doesn’t mean wearing slippers. If you like tennis and find it worsens your problem, you should stop playing. Alternatives? Try swimming, biking, or rowing, which are great for health and don’t strain the knees too much.
The keyword is weightless activity. And, by strengthening your thigh muscles, weightless exercises like cycling and rowing can give you stronger knees without sacrificing aerobic power or calorie burn. Whatever you do, don’t stop living healthily because of knee pain. No one should stop leading an active life. You have to let go of what hurts your knees.
Choose Soft Ground
For passionate runners, bad news first. Many pains are caused by tendonitis and depend on the wrong training systems. There isn’t a real mechanical problem; the trouble is usually reduced by changing your running shoes or training surface. The basic concept is to always prefer grass to asphalt and concrete.
Concrete is the hardest surface and is best avoided like the plague. Don’t get used to running on sidewalks, and if you can find a park where you can run without being scolded by an obnoxious guardian, run there. Remember that when you run a mile, your foot hits the ground between six hundred and eight hundred times.
Change Your Shoes
If your shoes no longer hold up to shocks, the shocks have to go somewhere. They go into your feet, then up your shins and knees; sometimes, they continue and reach your hips and back. An athlete who runs forty or fifty kilometers a week needs a new pair of shoes every two or three months. Suppose he runs less, even every four or six months. Anyone who does dance aerobics, basketball, or tennis and exercises twice a week will need new shoes every four to six months. If an athlete works four times a week or more, he, too, will need new shoes every two months. But many from this ear do not hear us.
Shift Down The Gears
Many experts appreciate cycling, whether on a stationary bike or outdoors, as an alternative to the strain and knee pain that comes with running. But the bicycle is a good way to stay in shape by lighting the weight on the knees only if you use the appropriate precautions. Cyclists likewise have knee issues, particularly assuming they feel that accelerating more enthusiastically increases activity. So, depending on the cycling you practice (not the case of climbing switchbacks), the bike can also be too demanding. What you need is to ride fast with gears you feel comfortable with.
Find The Point That Triggers The Pain
A spot on the inner thigh contributes to weak knee syndrome. This sensitive point is also responsible for many general pains inside the knee. To eliminate this type of pain, make your hand rise vertically, from the kneecap along the thigh for about ten centimeters, then inwards for six or twelve centimeters. Press the sensitive point firmly with the pad of your thumb and maintain the pressure until you feel the muscle relax. It can take 30 or 90 seconds. Then let go.
First, Stretch Yourself
Older adults with special knee protection problems focus on the exercise’s quality, not quantity, and on the importance of stretching. It is very important to do the warm-up and then the cool-down correctly. Take ten minutes and do a very light stretch at first. No stretching to gain flexibility, just light stretching. For example, do the movements of any exercise without actually reaching.
Then do some aerobics, walk in the place, or run. After you are done, you can start with extensions. Try to counterbalance the blows that the exercise unloads on the knees. Here’s a stretch exercise for post-workout stiffness. Lie on your back, pull your knees to your chest, and straighten one leg. Act as if you were going to press your heel into the ceiling. Hold the extension for a count of ten, then release and repeat with the other leg.