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These are the best exercises to keep your knees healthy



If you've been training in the gym for years, squatting, playing basketball, jumping on crates, or just running, chances is you'll eventually have knee pain.

And yes, that's completely normal. The knee is one of the most commonly used joints in the body. It is used whenever you get up from your chair, crouch down to pick up something from the floor, to run, to jump or even to take a step. And that means it can take a while to get older.

If you are in your twenties, you may be able to get away with shaky movements as your knees (and your whole body) recover quickly thanks to excellent blood supply to the joints and a variety of other factors. But at the age of 40, the blood supply for tendons and ligaments decreases, and these knees can no longer tolerate the same beating as before.

Regardless of age, knee pain and pain can occur here and there (and very often). Sometimes it is a chronic problem, sometimes it is sporadic. In both cases, this can severely limit your ability to complete a good workout. If you try to train through knee problems, the results can be even worse, which also affects other joints.

Your solution: Learn how to look after the health of your knees in the long term. Joint injuries are generally a major obstacle to any type of workout. So beat your knee pain; Do not let yourself be beaten

A Scientific Lesson

To understand how sensitive the knee is, you need to know how it works. It seems to be an unbelievably simple joint, as theoretically you can only bend your knee in one direction. But it actually contains several support systems that allow it to move. It's a synovial joint, which means it contains a capsule, cartilage, and fluid that allow your thighbone (the long bone in your thigh) and your tibia (the long bone in your lower leg) to move smoothly. Media and lateral meniscus also provide cushioning between the two bones for movement.

The kneecap sits at the front of the knee; Most people know this as a patella. This helps with the mechanics of the knee, allowing for easier stretching of the muscles and protecting the anterior joint. The articular cartilage covers all your bones and allows gentle movements. Four main ligaments keep the joint stable: your anterior and posterior cruciate ligaments as well as the medial collateral and lateral collateral ligaments.

Joint Stability

Each joint has its functions and limitations. The knee can only pivot forward and backward in the first place. While there is movement from one side to the other, this is due to an obvious vulnerability of the joints, not an ability. What we demand daily from our body will never change. Due to this alternating chain of joints, the adjacent joints are compromised if one does not properly possess his responsibilities. That means you need flexibility in your hips and ankles. If you do not have that, your knees will have to do extra work.

The best options for leg exercises

A lot can go wrong with this joint. It's just a hinge, but it can shift in different ways depending on how we put pressure on it, which affects the stabilizing muscles that make it a strong hinge. The way we jump, land, squat and sit has a long-lasting effect on the health of our knees. This also applies to other joints like our ankles and hips.

In general, in everything you do, remember to stack your knee just above your ankle. Land there and think about it, if you also squat and fall out. It's not going to happen all the time (yes, it's okay if your knees buckle a bit forward), but in the long run, it will benefit your knees. These other tips will do the same.

Your squat tip: sit back!

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Whether front, back, cup or body weight – all squats will fit the way we do keep our balance as we descend and ascend Our balance to the midfoot, to avoid leaning too far forward or backward When it comes to squats, we can sit back through the heels and lean towards the muscles over the knee strain your knee joint and a number of muscles (your hamstrings, quads, calves, and other things). If your knee is too far forward, it takes the brunt of the movement and your leg muscles can not be properly involved So, sit back when you crouch down he timing support? Use a box and sit back on the box.

Your Longe-Tipp: Go over the puddle!

Lunges are great for forcing each leg to develop its own strength and neuromuscular control. But there is a catch: every lunge variation differs greatly from the others. The direction in which you step and the way in which you finish the step (whether it is a walking lunge or a stationary lunge) have a strong effect on the muscles that engage you in the movement.

It's also harder than most people think to find the right direction for the train as a whole. How far and how high are you?

That's how I teach it: Ask clients to step over an imaginary puddle on the floor. This will force you to go far enough to get right down to earth. It plays an important role in landing you in the right position: your front thigh is parallel to the ground, your front tibia is perpendicular to the ground and all joints are at an angle of almost 90 degrees.

Your jump tip: Land soft and jump smart!

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Mike Kemp Getty Images [19659018] Most people do not hassle when jumping, they injure themselves on landing, and some of the common knee injuries are due to poor landing mechanics and leg strength, so you should be able to squat 1.5 times your body weight before you Start Boxing Jumps.

Another Key to Box Jump: Do It Responsibly When you start, skip it and work with lower boxes, and no matter what, focus on landing with a generous bend on your knees, your muscles are said to absorb stress, so yo your joints do not have to endure this pressure. That does not work without a gentle landing.

The day of your legs is moving

The key to avoiding legs and knees problems is getting the perfect mechanics home. This may require an ego-check and cause you to perform movements that you do not always want to do (eg squat squats instead of heavy barbell squats). Do these movements anyway, especially if you have knee pain, they are probably what your body needs most.

Gull Squats

This classic squat may be an even better starting point for all squats than standard squats. The front-loaded weight makes you sit back and forces you to stand upright and keep the weight in your heels.

How to: Hold the weight on the body with both hands, with the weight in the upper center of your chest. Lean back through your heels and squat down while maintaining a high posture. Go through the heels from the lower position and stretch your legs back to the starting position. That's a repeat. Perform 4 sets of 12 reps.

Step-Ups

The subtle difference between lunges and step-ups – the eccentric phase. It does not seem like much, but the eccentric movement in the lunge drops into the most difficult part of the movement, while the eccentric part of the upward movement brings you back to the standing position. Of course, the safety net of positioning makes the climb less risky.

How to: Lean forward with one foot raised on a box in front of you, into the raised leg. Put your foot into the box, emphasize the pressure through the heel and at the same time stretch your knees and hips. From the upper position, descend slowly and in a controlled manner until the non-working leg touches the ground. That's a repeat.

Bulgarian Split Squat

This is a rare lunge that will allow you to really sit back thanks to the repositioning of your hind legs. In other words, you're more focused on creating a 90 degree angle on the front knee, a nice, knee-safe position. Make sure you turn on your glutes properly to turn your knee out to a safe area.

How to: Stand in front of a box or bench and place your back leg on the raised part with the top of your foot touching the box or bench. Bend your front knee (your back knee also bends) and lower your upper body until your front thigh is parallel to the floor. Press to a stop. This is 1 Rep.

Glute Bridges

Bridges and hips hammer home to drive your heels through the ground. If you want to use strength, strength, and coordination to gain control of the lower body, building glute power is paramount at a 90-degree angle. From the lower position, drive your heels into the ground and stretch your hips toward the sky. As you move your hips, you should keep a rigid posture so that the center of gravity of the movement is on the hips. Pull your hips all the way out and hold for 2 seconds. Slowly return to the lower position. That's a representative.


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