Feeling weak in the knees is not just a sign of having a crush on someone or going on a date, although that is the only time that it is a good thing. There is a kind of knee pain that is not quite so magical. Joint pain has become one of the major causes of disability in the world. Knees, along with leg, neck and back tops the list of problem areas. There has been an alarming increase in the rate of knee cap replacement surgeries around the world.
You can spot the risk factors early on. If you are inactive, carry too much body weight, have a poor posture, have injuries that are not treated properly or insufficient nourishment, you are likely at risk for joint pain along the years to come. Taking care of your knees can save yourself from years of discomfort and chronic pain.
Some activity is always better than no activity at all. Joints generally thrive on movement. By simply maintaining an active lifestyle, you can considerably improve your knee health. Although you can take supplements that contain glucosamine and chondroitin for joint lubrication and strengthening, activities like brisk walking, swimming and cycling is a better option and good for over all body health. Also, if you are into long distance running, there are stretches that can be helpful to reduce joint pain.
Here are some simple moves that are proven to be best for all the muscle groups surrounding the knee cap. Doing these stretches after working out can keep your knees healthier.
Facing a wall, flex your right foot and keep your heel where the floor meets the wall. Elevate your toes keeping your heel on the floor. Keeping your leg as straight as possible, lean toward your front and hold the stretch. Deepen the stretch by repeating the move holding each stretch for about 5 seconds at a time before releasing. Aim for 15 reps on each leg.
Half Kneel Hip and Quad Stretch
This stretch makes you feel amazing and works both on your hip and quad muscles. Place a folded towel or mat on the floor and kneel on one knee and plant your other foot flat on the floor in front of you. Try to make a 90 degree angle with your legs. Lean forward towards your front leg. This stretches the front of your hip downwards. Grab the ankle of your front leg and pull it toward your rear for a deep hip and hamstring stretch of your front leg. Repeat this for 10 or 15 reps more.
Straight Leg Raise
This is an easy stretch that does not put any strain on your knees and helps strengthen your quadriceps. Lie down facing up with one knee bent and the other leg straight on the floor. Lift your straight leg up approximately one foot and rotate your leg outward. The toes should be pointing diagonal instead of straight up. Repeat 3 sets of 10 to 15 reps each and alternate legs.
For more information on knee stretches and simple exercises, contact our professionals on Fitness19. Always have a check with your doctor before beginning an exercise or stretch routine. These stretches are for reducing pain and if pain continues, please stop and consult your doctor.