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Preventing and Managing Knee Injury

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Knee injury is one of the most common injuries of athletes around the world. Torn cartilage can take athletes out of the game for long period of time; if poorly handled and not allowed enough recovery time athletes may never be able to play again.

Prevention of knee injuries, whether acute (knee ligament sprains) or chronic (knee tendonitis, bursitis, or the management of arthritis) is a frequent question to any fitness and health practitioner.

So what are the ways to prevent or manage a knee injury?

Knee Sleeves

One way to keep fit while minimizing the risk of damaging your knees is to use knee sleeves.

Sleeves made of special material, called Neoprene, offer enough support without cutting of circulation or inhibiting ease of movement.

Knee sleeves are useful for people who want to both prevent knee damage and/or who have had knee injury and need extra support. It helps to increase blood flow and reduces knee pain, not only during but also after performance. Compression speeds up muscle recovery and rehabilitation. Knee sleeves help to relive muscle and joint pain.

Its perfect for any kind of sport that requires heavy use of your legs like weight lifting, CrossFit, running, skiing, basketball, baseball, etc.

Flexibility of the Hip and Thigh Musculature 

In any injury prevention program, flexibility or a stretching program of the surrounding muscles is crucial.

One golden rule to follow, is to warm up before and after every exercise for a few minutes.

Although stretching doesn’t have an impact on improving performance, it helps prevent an injury. Its even more critical to stretch before and after exercise if you have sustained an injury.

With age, our flexibility declines and its important to do some stretching as often as possible, ideally, on a daily basis. As once we loose flexibility, its difficult to get it back.

Strengthening muscles

Another way to prevent an injury, is to straighten muscles surrounding the knee. Resistance exercise or weight machines are ideal for this.

You can also use body-weight exercises, including squats or lunges.

Avoid Overtraining

It seems as an obvious “don’t” but happens a lot – overtraining. If you have some pain, or an old knee injury, exercise with caution, don’t ignore it. Take longer breaks, focus on other area of your body during exercises or even skip it completely if pain persists.

 

If you are unsure, it’s always better to double check what to do with a fitness instructor, your physician or athletic trainer what exercise to do and for how long.

Source: Basic Knee Injury Prevention

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Written by Dario

My name is Dario, I’m 44 years young and I live in Croatia (at the moment). I’m not a writer, so please don’t expect any kind of up level stories or posts from me! 😉 I’m just trying to do my best to put a smile on everyone’s face whenever it’s possible.

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