Strengthen your knees and avoid injury Stärken Sie Ihre Knie und vermeiden Sie Verletzungen Fortalece tus Rodillas y evita Lesiones

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Strengthen your knees and avoid injury

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Strengthen your knees and avoid injury

One of the most common injuries suffered by many athletes is generated in the knees. Because, according to medical statistics, knee injuries are perhaps the most common in all sports. For treatment we have surgical options, physiotherapists and, above all, prevention. Thus, this time we’ll get deeper into the subject to try to avoid them and know how to proceed with the first nuisance.

The value of our knees

If you have never suffered in your knees ... well you know that the best time to assess the knee is immediately after the injury. It all starts about an hour before the injury, because usually there may be a muscle spasm "protector". The issue may be complicated because after 24 hours may even be a degree of spill to prevent a satisfactory examination.

When we assess knee injuries mean we listen very carefully and act immediately. In principle should be compared with the sore leg intact. If we see that there is a spill, it will require radiographs to rule out fractures. It is necessary to consult a doctor specializing in trauma, who also assessed throughout the state of the leg and foot.

The most frequent lesions 

  • Meniscal injuries
  • Medial Ligament Sprain
  • ACL Injuries
  • Dislocation of the patella

Meniscus injuries 

Meniscus injuries occur because of a torsion or rotation mechanism of the knee associated with severe flexion and hyperextension. Symptoms include pain, recurrent stroke and pops associated with a limitation of mobility. Sometimes meniscal flaps are trapped in the joint cavity, so that the knee is blocked or "stuck". If, when the knee is flexed approximately 90 degrees, there is pain in the knee when performing an external rotation of the foot, it is a sign of injury to the medial meniscus (McMurray test).

Collateral ligament injuries of the knee 

The MCL (LLI) is what provides stability to the region of the knee injury and usually when it is applied valgus excessive tension (twist out). The lateral collateral ligament tears are much rarer and are caused by inward trauma (varus) directed towards the inside of the knee.

Anterior cruciate ligament injuries of the knee

Damage to the anterior cruciate ligament (ACL) pathology is more frequent and severe ligament of the knee. This injury usually occurs after direct trauma, sometimes occurs as a result of a torque associated with a deceleration injury. The lesions are seen when an athlete changes direction when running and experience a "block" sharp knee.

Lesions of the posterior cruciate ligament (PCL) are less frequent and severe than ACL. They are caused by blunt trauma to the anterior region of the tibia. For example, when you are "karateka" and kick in the region of the knee while the foot is firmly on the floor, or when someone falls forward with the knee flexed.

Dislocation of the patella

Patellar dislocation occurs following trauma to the knee or when an athlete changes direction and then doing leg strength. It is more common in adolescents.

Exercises to strengthen your knees and avoid injury

  • Lower Curls: This exercise is based on lying on a mat or surface you want, then you should bend your knees to your chest obtaining a fetal pose with each of the legs is recommended to run this exercise with one leg at a time, but if done with the two legs there is no problem.
  • Squat: Based on the wide open legs of the shoulders, then flex your knees slightly and slowly started down, it is worth mentioning that this exercise is very useful not only to the knees, but also to tone thighs and buttocks.
  • Squat: This has the same principle of normal squats, the only thing that changes is that the exercise is performed from the bottom up, it is worth mentioning that the location of the body is the same and the benefits too.
  • Medicine ball: balance exercises on medicine ball is possibly one of the recommended options, as this exercise works based on balance significantly to strengthening the muscles and ligaments in the knee.
  • Trotting with high leg: this mode is wearing jogging legs a little above normal, with the aim that the joints and muscles of the knee require to achieve maximum each step taken.
  • Spinning or cycling: the development of this physical activity provides ligaments rather large increase in resistance and the internal and superficial muscles can strengthen significantly, becoming one of the best exercises to help the knee and if the middle and lower body.

We know the importance of our knees and how we can protect them from injury. Now we must also mention that in addition to surgery, now other disciplines such as kinesiology have intervened successfully in the treatment of athletic knee. So they have created some exercises with the band and found it very useful in keeping ligaments and the joint in a very good condition.
Consider that the amount of physical activity that can play to strengthen the knee and prevent the emergence of problems are many. We work every day throughout our body to keep healthy and always "ready"!

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Tags: exercise knee injuries sport training

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3 Reviews about Strengthen your knees and avoid injury
on 29/04/2015
Thanks for the information, I actually have a bit of a tendency to injure my knees because I run a lot, and if my hips get weak, it throws my knees out of line when I'm exercising. I've never thought about trying to strengthen the knee area, so I'll give these recommendations a shot! Thank you
on 27/04/2014
thanks for the recommendations talking about the exercises, I don't want end up with those weak knees that don't allow you to walk, I want to stay healthy for the rest of life that I got... and that is just what I was looking for
on 01/06/2013
I had a small injury when I was younger and then I had a lot of trouble because I could not walk in the proper way for many years until now, then I had surgery and maybe there was something else I could do instead of harming my body with abrasive therapies.

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