Whether you are an experienced athlete, a weekend fighter, or completely relaxed when it comes to Exercise:knowing how to protect your knees Damage can mean the difference between a full-fledged “long” and intense mobility.
27-year-old Rachel Piplica was not ready to realize that her. knee could remove him from the competition rink for months, possibly years.
“Suddenly I heard a pop sound, I felt my knee bent to the side. “The pain was so severe that I just fell and crawled,” Piplica told WebMD.
The Los Angeles model, who slides under the name Iron Maiven, tried to continue his journey. “I took one step, my knee dropped again. The doctor immediately said. “I think you tore your ACL.”
Piplica had some warning signs of his team captain slipping during his previous season, but he largely ignored them. “I had terrible pain in my leg every time I contracted, so I just kept my right leg straight. But I have never seen a doctor for that. I just assumed. He tells WebMD.
The depth of the knees. complicated ոց vulnerable joints
His diagnosis of a torn ACL was confirmed, and Piplica quickly learned how vulnerable his knees were. According to the American Academy of Orthopedic Surgeons, these joints are responsible for sending about 15 million Americans to the doctor each year.
And it is not only athletes who suffer. Knee problems can happen to anyone.
“Because they are the main link between the ground and the rest of the body, the knees serve as the ‘wheels’ that surround you and allow you to be active,” said Nicholas DiNubil, an orthopedic surgeon and sports medicine specialist at the University of Pennsylvania. “Life can really fall apart when you injure your knees,” said Dinubil, a speaker at the American Academy of Orthopedic Surgeons. FrameWork – Your 7-step program for healthy muscles, bones and joints.
With a complex system of ligaments, tendons, and cartilage muscles, the knee is very prone to injury. It is a complex horn where the femur (hip bone), calf (calf bone), fibula (next to the calf) and the kneecap come together.
“It is difficult to find the right balance between ‘stability’ and mobility. “The knee has to move back and forth, twist a little, and also rotate,” says Dinubil. Her knee ligaments may rupture, and her tendons may swell. osteoarthritis: can catch, և even everyday wear can ruin a great collection of knees.
Here are six pitfalls you can avoid to save your knees.
1. Ignoring knee pain.
From time to time pain is common here and there. “But knowing when you can and when you can not ignore the pain is important,” said Jordan Metzl, a sports medicine specialist at the Special Surgery Hospital in New York.
Metzley’s basic rule. When pain limits your ability to do what you normally do, you need to check it.
“If your body sends you signals, you have to listen to them. “If they continue, you should check it out,” he told WebMD.
Exploratory surgery for Piplica revealed a torn meniscus he had endured it in the past without knowing it, which was followed by the last rupture of the ACL.
“In the future, maybe that first injury could have healed sooner, or I do not know if I could have avoided this injury at all,” he said. “At least I would be more careful.”
2. Being overweight.
Every pound body weight Gives five pounds of strength to the knee, so even an extra 10 pounds can put a significant strain on those joints.
Being: overweight it increases your chances osteoarthritis: in the knee, a normal “often disabled” egg Arthritis which wears out the knee pad cartilage. Excess weight also causes existing Arthritis deteriorate faster. According to the CDC, two out of three fat: adults suffer from knee pain osteoarthritis: at some point in their lives.
Although diet և exercise can be used for weight loss, it is a double-edged sword.
“If your knees hurt, it’s harder to lose weight Exercise:“, Says Metzl. So he recommends actions that are easy on the knee.
For example, choose a stationary bike that runs on a racetrack և walk on a flat surface instead of a hilly lawn. If you’re a fan of the racetrack, go for a longer walk, punching for a brisk walk or running every three to five minutes, says DiNubile.
3. Do not follow the rest: rest.
The period of rest հետո is later knee injury may be used to avoid future pain or re-injury. Depending on the type of injury և treatment, recovery can take weeks to months.
“During the recovery period, you need someone who can help you differentiate between what just hurts and what hurts you,” says Dinubil.
He tells WebMD that many of his young athletic patients are eager to return to normal play as soon as they stop limping. He advises patients to work with an orthopedic surgeon, sports medicine doctor, physical therapist, sports trainer, or a combination of these benefits to ensure that proper attention is paid to the gradual strengthening of the knee.
4. Ignoring your ACL.
One of the most common knee injuries, the anterior cruciate ligament (ACL) in the United States, is responsible for approximately 150,000 injuries per year.
As Piplica learned directly, sports such as rollerblading, which involve fast cuts, twists and turns, pose a greater risk of ACL rupture. More traditional high-risk sports include football, basketball, soccer and volleyball.
Women in particular are two to eight times more likely to have ACL tears than men, mainly because women’s natural jump, landing, and turning snow puts more strain on the ACL.
However, men և women athletes can train to “reconnect” thus reducing the risk of knee injuries. This is done through neuromuscular training, which includes controlled practice to improve mobility, leg strength, and jumping techniques for better stability of the knee joints. .
This specialized technique is effective in reducing the risk of knee injuries by almost half, according to a 2010 review of seven neuromuscular exercises.
“Given what we know can be helpful in reducing ACL tears, it’s irresponsible for coaches and parents not to require athletes to undergo neuromuscular training,” says Dinubil.
He recommends that athletes of any age who play ACL risky sports should seek help from a coach or other trained professional to help prevent this debilitating injury.
“You gain fitness when you work hard and then allow your body to recover. “You can not train hard every day,” says Metzl.
A sudden increase in the intensity or intensity of exercise can cause overuse injuries from repetitive strain. Tendonitis Knee head pain is a common symptom of knee pain.
Excessive push-up is also associated with overtraining syndrome, an athlete’s physiological-psychological condition in which they exceed their ability to improve and recover from physical activity, often leading to injury or poor performance.
Be sure to include: stretching exercises before training և after. And follow the days of hard training with easy days so your body can recover.
6. Looking at the other muscles around the knees.
Weak muscles բաց Lack of flexibility is a leading cause of knee injuries, according to the Mayo Clinic. When the muscles around the knee cap, thigh, and pelvis are strong, it keeps the knee stable and balanced, providing support by absorbing some of the stress on the joint.
DiNubile emphasizes the importance of building quadriceps և thigh muscles, as well as proper strengthening of the core muscles of the body, including the elbow, lower back muscles, and upper thighs.
His favorite tool to help with this enhancement is the Swiss Medical Ball. Other exercises to try are knee extension, thigh curling, leg clicks, and flexibility exercises.
Piplica remembers realizing how weak some of her leg muscles are.
“Roll girls come out so much with the outer leg muscles, but we do not have to work on our inner knees,” she says. “I remember when I was running to train, my dear calves և Calves would hurt a lot. It surprised me because I thought that if something is strong, it’s my feet. ”
Piplica says she would like him to be better educated on which muscle groups’s training for roller skates should focus on to keep their knees healthy.
While she waits for surgery to repair her torn ACL, Piplica tells WebMD that her outlook on long-term knee care has changed dramatically.
“Half of me is disappointed that he could not slip sooner, but the other half knows how good it is to get better, so I will not do it any other way. I am 27 years old with a serious knee injury that prevents me from moving. So I have to look only at skates, skates, skates. “I do not want to have knee problems when I am 40 or 50, because I do not give my body the attention it needs right now.”
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