How to Keep Your Knees Safe During Exercise

How to Keep Your Knees Safe During Exercise

What can you do to stop knee pain before it starts, or reduce it if you are already in discomfort? 

If you are exercising with knee pain or wanting to prevent pain, you want to make sure that you are keeping good form to maintain healthy joints. Below are some helpful tips on what can help.

 

Decrease excess weight and reps

Get rid of unnecessary reps and any additional weight that is not helping your progress. Determining the best limits is challenging; however, neglecting to set them can lead to over strain. No pain no gain has no place in your exercise routine when it comes to protecting your knees.

 

Good form and stability

Manage your form and maintain stability. You are more likely to get hurt if your movements are in any way unpredictable. When you are trying to add weight, be certain that you get someone to verify that your form is correct.

 

Increase proprioception

Embrace proprioceptive training. Proprioception is understanding the position of parts of the body and strength being used on each muscle. Working on this equilibrium-related capability can be crucial to avoiding injury. Proprioceptive training will better prepare you to move your body in the most ideal way to reduce an injury’s severity or avoid it altogether.

 

Vary running surfaces

This can also help with proprioception. A professor of movement science at the University of Michigan, Daniel Ferris, Ph.D., noted that the science is insufficient to claim one surface is best because no "gold standard test" (tracking hundreds of runners on various surfaces for a year or more) has yet been completed.

In the absence of that research, Dr. Ferris suggested using a blend of different surfaces, ranging from grass to trails to the road. "The variety is going to stress different parts of your body," he said.

 

Stretch

Stretch to loosen your muscles prior to your workout. This ensures that your ligaments and muscles are limber and ready to take on the exercise at hand.

 

Take action

The above steps can help prevent knee pain from exercise and minimize the likelihood of re-injury. However, if you are already experiencing pain that is not subsiding, it may be time to see a doctor.

At Flexogenix, our Knee-Flex 5-Step Protocol takes the very latest FDA-approved, nonsurgical knee pain treatment, enhancing it for better long-term results. Contact us today!

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