Keeping Your Knees Healthy, Happy and Functional
Are you experiencing unpleasant pain in the knee while training legs? In this article, we are going to tell you how to protect your knees from any unpleasant injuries as they are very common.
As you may already know, legs are one of the most important parts of the body, and it must be regularly trained, even though that it can be quite unpleasant from time to time. It’s not fun, and it’s painful to train legs, and that’s why many people neglect them.
For maximum effects, legs must be trained heavily until exhaustion. A serious injury in the area of the knees can stop your muscle growth and prevent you from training properly.
Here are some tips shared by experts in the industry:
- It is Important To Warm-Up
Lifting heavy weights has an enormous effect on your body and not preparing yourself for that can injure you heavily. You must always warm up with lighter weight before increasing it. Never do squats or leg press with extremely high weight without warming the body up.Improve the blood circulation in your body by warming-up with leg extensions and other exercises by doing a higher amount of reps with lighter weight. Then start the training by using a relatively light weight and increasing slowly.
- Never lock-out your knees during exercises
Never lock-out your knees while doing a leg exercise due to the fact that the weight will be transferred to the joint and the stress can lead to an injury. Not locking your knees will keep the tension on the muscle and you will have more power. People, who are not able to complete the exercise without locking their knees, should decrease the weight as it is too heavy. Of course, there are some exceptions such as the stiff-legged deadlifts and the seated leg extension
- Squat Properly
The biggest problem of squats is that many individuals have not learned the proper squatting form and that’s where all injuries come from. First of all, you should never allow your knees to come forward as you lower. Secondly, your back should be arched, and the butt should stick out. When ascending, your power must come from the heel of your foot and not the toes. You can master the technique by squatting with moderate weight barefooted.
- Don’t Squat With More Than You Can Take!
You don’t have to squat with more weight to make any gains. Instead, you should be able to perform the full motion while doing the exercise. You can’t cheat yourself because results won’t appear on your body. Lower the amount of weight and do the exercise properly.
- Cardio can harm your knees
If you have an existing knee injury, you can make things worse by running or doing other cardio exercises. Running at a steady state, on hard surfaces, for sustained periods, with poor footwear, is a recipe for knee trauma and can also lead to back, hip, ankle, and foot pain. Endurance running along with golf are 2 of the most misunderstood causes of injuries, including knee pain and injury, in sports.Riding any kind of bike, specifically a stationary bike, can be less irritating for your knees. Some equipment manufacturers claim the elliptical trainers are safest for your knees, but there is a bit of evidence that elliptical training is no better than cycling and in some cases can be worse, depending on the athlete’s history of knee injuries.
Follow our tips shared by experts, and you will be able to train your legs intensively without harming them. These tips should help you prevent any future injuries or reduce the pain from existing issues. Check Garage Gym Builder and browse their catalog of high-quality knee sleeves that will provide more protection during workout sessions.