How To Prevent Knee Pain When Losing Weight
Your knees are the strongest joints in your body
, but that doesn't mean that they are immune to wear and tear. In fact, knee pain is one of the most common complaints in the doctor's office.
Thus, here are 5 ways to reduce knee pain when exercising:
1. Stretch your hamstrings: Chronically tight hamstrings are a surefire path to eventual knee pain. Makes sure you have an integrated flexibility plan for stretching them. This is even more relevant if you have a desk job like the majority of the population.
2. Keep your front thighs very strong: Strong front thighs are a great way to maintain knee stability. So make sure you strengthen them as much as possible. As always, however, never sacrifice form for extra repetitions or extra weight.
3. Lose weight: This is a catch 22, but as you lose more and more weight, your knees will bear less and less pressure. This is good news and should be motivating since losing weight is much more than just about looking good, it also lengthens the life of your joints.
4. Stretch your quadriceps: Tight quadriceps can also cause knee pain. I work from the standing position and have tight quadriceps as a result. So if you use your lower body often, quad stretching becomes more relevant.
5. Have light days: If you always lift heavy and hard, your joints and connective tissue may not have enough time to regenerate. So make sure you integrate some very light lifting days. This will prevent chronic micro trauma that your body can't deal with.
6. Enjoy the water: Exercise in the water is fantastic for your joints since all the weight is removed. Gravity doesn't have the same effect on you when you are underwater. So make sure you swim as much as possible to burn more calories while preserving your joint integrity.
A bad knee can completely ruin your efforts to get in shape. So make sure you take action on this advice sooner than later. Because if you wait too long, you are likely to forget the advice!
by: Katherine Crawford, M.S.
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