We seemingly hear news about knee injuries everyday. Some famous athlete or rising star gets sidelined due to torn ACLs or MCLs. It has become an everyday occurrence that is part of competing in sports. According to some experts there has been a rise of knee injuries in the last decade.
This might be because of the increase of different sports, extreme activities and the lack of proper strengthening exercises. While gym membership is seemingly at a high rate, large muscles and toned bodies do not necessarily mean that your body is conditioned properly for your sport.
Sometimes, because of targeted workouts, the supporting muscles are not properly developed. This imbalance can easily cause a major knee or joint injury. Like any accident ort injury, prevention is the best medicine.
Here are some exercises that can help you avoid getting knee injuries.
1. Weighted Squats
Everyone knows how to do squats. While it seems like a basic workout, it can be quite helpful developing your knees’ supporting muscles. If you want to add a degree of difficulty to it, pick up some kettlebells for added weight. My PT recommends doing as much squats as you can in 30 seconds and repeating for 5 sets. You can modify this by carrying a 5 gallon jug that is half full with water. The extra motion from the swirling water in the jug will help you develop balance with your knees.
2. Mountain Climbing
The mountain climbing exercise is a multi-purpose workout. It can help you build endurance, core and knee strength. To accomplish this exercise, start in a pushup-position on the floor. Instead of pushing up, bring one knee to your chest with your foot. Alternate this motion as though you were walking up a mountain or wall. Do this for 30 seconds and repeat 5 times. Just make sure that you did not take a large meal before this exercise. It is infamous for making people nauseous.
3. Hamstring Leans
You will need a mat, a partner to hold you down or some heavy furniture to anchor you properly. To start, kneel on the mat then ask someone to anchor your legs down as you lean forward. Don’t bend at the waist as you move forward. Keep your arms in your side and your back, thighs and hips aligned. Pull back slowly for completion. Do 5 sets of 30 second repetitions. Rest for about a minute between each set. This exercise is not recommended for people who have not had previous leg strengthening experience.
The Bottom Line On Knee Health
Winning trophies and excelling in your sport can be quite fulfilling so you need to condition your body properly. Don’t forget to get proper rest for your knees. If there seems to be a recurring pain, make sure that you visit your doctor. While muscle pain means developing strength, knee pain should not be ignored.
Lincoln Davis earned many trophies in his younger years as athlete. He has been working in the sports industry for many years. With experience in graphic design, he also consults for a local trophy shop in Australia.