With 2 simple knee Exercises, you prevent joint pain
Our knees need to withstand quite a lot: every Day, we bow down to you, on average, more than 1000 Times. Each time you walk the multiple rests of our body weight on them. The largest and most complex joints in spite of continuous load fit, we should be active.
Millions of people complain of inflamed, swollen or aching knees. No wonder: No other joint is daily burdened and stressed like this. Not just Sprinting, or skiing, it must keep the face of tremendous pressure: At each knee flexion the largest and most complex of our joints wearing the Seven – to-eight times our weight.
So it crunches in the short or long-each time you Bend or stretch, pinches or hurts, movement is important. A good Alternative to the gym or sports field offer aerobics or Zumba: The combination of dance and Fitness brings the body into swing, can the pounds and promotes flexibility and strength.
The benefit not least to the knees: Regular exercise also improves the metabolism and blood circulation of the knee joint. In addition, a strengthened muscles protects the knee joint injuries and diseases.
In order to prevent Overuse of the musculoskeletal system, we recommend a moderate, age-appropriate and not too intense workout. In the case of existing complaints of the feet or knee joints, you should avoid, however, be on sports completely, or with an orthopedic surgeon, a gentle approach discuss.
Two Exercises for healthy knees
1. Flat on your back and raise one leg. The foot towards the buttocks. After a few seconds stretch out. The Whole thing a dozen Times with each foot repeat.
2. Sit on the table and the legs swing freely. As a result, the joint is spread grease over the entire cartilage surface of the knee joint. Cartilage nutrition is significantly improved.
The best sports for healthy knees
Whether Zumba, Running, or Jogging – regular exercise, without excessive ambition, the best medicine is “”. Muscles, Tendons and ligaments to be strengthened in a healthy way – a slow warm – up and training. As particularly knee-friendly apply
- Gymnastics or water aerobics
To the PDF guide
Simple measures in everyday life
Of the (knee)health and conducive to regular Cycling to work or for shopping. Improper loading, such as when Running can occur are virtually eliminated. All of the muscles that stabilize the knee, to be trained.
But smaller steps can achieve quite a lot. One of the simplest Precautionary measures: often times take the stairs instead of the lift. Each stage strengthens the muscles, invigorates the knee metabolism and thus prevents osteoporosis.
Long hours of Sitting in the car, office or TV chair increases the need to be active: Remains of a joint in a rigid Position, so that the cartilage layer is loaded permanently on a body and to lose excessive joint fluid. This happens more often in the day, so the risk of cartilage damage is increasing rapidly, as when a clothing is claimed always in the same place and a hole forms.
- You can change as often as possible the work or the position of the seat.
- Get up once in a while.
- You are going short distances.
- Stretch at your Desk more often the knee.
The less strain on the joints
In addition to a lack of exercise is a prolonged Standing “poison” for the knee. Because then the full body weight rests on the connection point between the upper and lower leg bones. Better time to take a breather in the Sitting load, and several times a day, the legs dangle. This promotes the formation of synovial fluid.
Should avoid, to the extent possible, longer Work in stop position (for example, when Mounting or crafts), as well as a strong knee flexion, so the cross-legged or with frequent Squatting. Problematic is also the following sports are:
In the case of rotational movements of the knee under load, typically for the Kick, or skiing, are the the cartilage protective menisci are especially prone to injury.
Instead of high shoes that make it difficult to straighten the joints, better flat shoes with soft sole wear. They dampen vibration while walking and protect the joints. The Same is true for an “acceptable” body weight. Because obesity is one of the main risk factors for osteoarthritis or other knee ailments.
About the expert
Sven Ostermeier Orthopaedics and accident surgery, sports medicine, chirotherapy and special orthopedic surgery. The shoulder and knee expert, works as a senior orthopaedic surgeon of the joint-clinic Gundelfingen. He is also the instructor of the German Association for arthroscopy.