5 Ways to Keep Your Knees Healthy
Posted on 6th December 2023 at 11:30
Knees are often the cause of complaint from our clients and it’s easy to see why when you understand the pressure they’re under and the awkward, often unnatural, ways we use them. But fear not! Maintaining healthy knees doesn't have to involve extreme measures.
In fact, here are five straightforward ways to keep these crucial joints in top-notch condition without breaking a sweat.
1. Keep moving
If there's one golden rule for joint health, it's this: keep those knees in motion! Whether you're glued to a desk or binge-watching your favourite show, switch positions frequently. Take those breaks, stretch, and get active. Consider setting reminders to ensure you don't forget to move—hey, it happens to the best of us!
Regular gym sessions can work wonders for leg flexibility and strength. Engaging in outdoor activities adds a delightful twist to your routine. Ever thought about kickstarting your day with a workout? It's an energy booster that'll carry you through the day with a spring in your step!
2. Maintain a healthy weight
Finding that balance on the scales contributes significantly to knee health. Adopting a well-rounded eating lifestyle is key. Control meal timings, focus on moderation rather than overindulgence, and keep portion sizes in check. Eating until satisfied, not stuffed, is the mantra.
Don't fancy the gym? Not a problem! Sports are a fantastic way to stay active while socialising. It's a win-win that keeps you motivated to stay on track.
3. Opt for low impact activities
Gym-goers, take note; endless cardio might not be the knight in shining armour for consistent weight management. It could add unnecessary strain to those joints. Try shorter bursts of intense exercise and intersperse them with brief, intense cardio sessions—leave the longer cardio for the post-weight workout. Choose low-impact cardio to spare those precious knees unnecessary stress.
4. Boost trunk strength
Ever considered focusing on your core and trunk strength? Glute isolation exercises, isometric core workouts, and functional exercises are key players here. Consider cable machines and specific weighted routines for a robust core.
Worried about not knowing where to start? Don't sweat it! Ask for guidance or adaptations tailored to your needs.
5. Flexibility is key
Stretching is the unsung hero of joint health! Target those leg muscles—hip flexors, calves, quads, glutes, hamstrings, and more—with isolated stretches. Don't forget the ankles; they play a pivotal role in knee mobility. Hold those stretches for the right duration—15 to 20 seconds for maintenance, 30 seconds to 90 seconds for improvements. Mix up your stretching routine with different techniques like PNF and dynamic stretches for added benefits.
Remember, everyone is unique
Experiment with these methods to find what suits you best. And hey, if you need a helping hand, reach out to us!
Your knees work hard, so return the favour by keeping them healthy and happy. With these simple steps, you'll be giving your knees the TLC they deserve. Stay active, eat well, and stretch often—it's the recipe for happy knees!
Remember, if you're unsure about anything, don't hesitate to drop us a line. We're here to help you keep those knees in tip-top shape!
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