How I Keep My Knees Healthy & Pain Free!
Introduction
I think it's very clear by now that your knees are paramount to allow the human body to fuction in an optimal state. This time last year I had just begun my fitness journey, I was totally different person & my knees weren't my strongest body part. I can now say my knees are twice are strong now. They feel the best that they've ever felt. So let's get right into it, In this blog, I'll breakdown what I do on a weekly basis to keep my knees healthy & pain free.
Disclaimer: This post is irrelevant to you, if you have severe problems with your feet. Knee related injuries typically start from lowest level & work there way up.
What Exercises Do I Do?
All of the exercises that are listed will be shown in videos at the end of this post.
1. Tibilias Raises - This is one the most undertrained muscles which runs from the top of the foot across the shin and ends in the ligaments in the knee. Why is it undertrained? Because most people don't even know it exsists.
2. Sled Push - The sled push is a great option to load the knees in both directions. Pushing the sled fowards & backwards weekly will provide longevity in years to come.
3. Backwards Walking - I do this on treadmill with an incline or sometimes on flat ground. This offers a great way to get blood flow to the knees without excessive load.
4. Reverse Lunges - Also promotes circulation & removes the load from the knee.
5. ATG Split Squat - Does the opposite to No.4, which trains my knees through full range of motion preparing for those big landings & heavy impact activities. Progession not perfection.
6. Single Leg Box Squat - This exercise is used to train the top half range of motion allowing me to generate high amounts of force.
How Do I Manage This?
Training Through Full Range of Motion
It's amazing what your knees are capable once your able train them correctly. You've all heard the saying use it or lose it. This statement applies to your knees too!
Cycling
I often resort to using the spin bike to protect my joints from the harsh impacts of road running, this is because i recieve the same aerobic benefits that i do from running. However i'm protecting my joints in the process. It's a win win situation.
Weight Management
Excess weight puts added stress on the knees, leading to potential pain and discomfort. Maintaining a healthy weight through a combination of diet and exercise can significantly reduce the risk of knee-related issues.
Proper Footwear
Wearing supportive and properly fitting footwear is essential for knee health. Shoes that provide adequate cushioning and stability can help reduce the impact on the knees during physical activities, thus minimizing the risk of injury. Invest in flat shoes when training day to day @vivobarefoot - Click here
I hope this blog plost offered some insight on how maintain your knees in healthy manner, Please share this with someone who maybe having issues with their knees. If you have any questions feel free to message me on instagram @akakpo.trains