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Title : How to keep happy and healthy knees during any workout
link : How to keep happy and healthy knees during any workout

How to keep happy and healthy knees during any workout

2.7.16

knee injuries are one of the most common ailments of an active woman. To learn how to protect your knees and keep feeling good during their workouts and races (and prevent unpleasant injury LCA), two experts were consulted - Dr. Armin Tehrany (orthopedic surgeon and shoulder specialist knees, and founder of Manhattan Orthopedic Care) and Rebecca Goldstein , professional clinical director of physical therapy.

Together, they gave an insight on injury prevention, strength training and conditioning to protect both knees and keep them healthy for a long time. Here is a step by step guide how to better protect them!

1. Heat. always always warm up before exercise. Tehrany told us that "ACL injuries can be prevented by warming up before exercise," and beyond that, it helps prevent injuries and maintain insurance other muscles. Goldstein suggested "a stationary bike for 10 minutes, then do some dynamic stretching."

2. strengthening the hip. "This is very important for women," Goldstein said. "Especially when it comes to the hip abductors!" She told us that the best way to strengthen these muscles is through only raises the leg of his side and lateral decubitus clams (using a resistance band is recommended for make it more challenging, and we would like to repeat that feeling!).
3. Strengthen the buttocks. bridges are a great exercise to work your glutes, hamstrings and lower back, which in turn protect the knees. You can also try "one leg raises prone, face down, with the knee bent to 90 degrees," Goldstein said. "Kick your foot into the sky .... These are also known as laser guns to stop."
4. work on balance. Keeping knees safe depends not only strength, but balance as well. Goldstein and Tehrany emphasized this. You should feel confident independently on each leg. Goldstein suggested make a stand on one leg to improve balance. "Start on the floor, and as it becomes easier, progress to a more unstable surface using a foam medium or standing on a pillow "
5. . Dynamic exercises to feel comfortable, "begins with lateral movements, including side steps," Goldstein suggested. You be tested, it is recommended to add a miniband around the ankles - this works over the hips and buttocks. "The progress by going to a star pattern, you will begin to move your legs at different angles, but still in a safe environment [which protects knees]."
6. Plyos. "Once you feel strong enough, the progress of Plyos" Goldstein said. "Start with an easy jump in place, then some quick steps in a step [such as a ladder or step gymnastics], and eventually progresses to box jumps."
7. Agility drills There are two things you can try to strengthen knees, as recommended by Goldstein: .. First, ladder drills - "Work in quick steps on all different directions, especially laterally work on landing on each leg independently and feel comfortable, while doing ". Second, back into operation. She told us that this is a great way to work your glutes and hamstrings.
8. attention to the way during all training sessions. Tehrany said the way is crucial to preventing injuries, and the way the land of jumps and steps can have a major impact on the knees. "Make sure your knees do not collapse inward when jumping, stopping, or landing," he said. He stressed the importance of "performing exercises that improve neuromuscular control and mobility of the patella."
9. cool. Do not forget cool ! Goldstein noted that a cooldown is as important as training and essential in preventing injury. "Doing static stretches" for knees, like a hamstring, quad stretch, piriformis stretch, and calf stretch.

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