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Knee
One of the most common injuries among pro and amateur athletes is the knee
injury. This is due to the fact that the knee holds together the leg – a major
appendage that is often exposed and susceptible to stresses like no other body
part. Proper exercise and training are needed to avoid injury.
The knee is a complex series of bone, cartilage and ligaments – a joint for
the femur (upper leg) and tibia (lower leg). Because the cartilage and ligaments
help the knee move, it is a joint that is open to a lot of strain. Runners are
especially prone to kne injuries as the weight of the upper body is constantly
crashing down on the knee joint.
Most experts say for long distance running, it is best to land on the rear
foot, then roll forward to lift off on the toe. It is also important to maintain
good posture, with upper body weight centered over the pelvis. Avoid leaning
forward, which shifts the body's center of gravity away from the legs. The foot
should land under the runner's nee. You will find your stride as you develop
your rhythm in running.
Other basic knee-strenghtening exercises include bent leg raises and straight-leg
raises. The bent-leg raise strengthens the inner thigh muscle to balance the
pull on the knee joint from the outer thigh, which is often stronger.
Sit on a chair and straighten one leg.
Hold for one minute.
Bend your knee to lower that leg about halfway to the floor (a 45-degree angle).
Hold for 30 seconds.
Return to starting position and rest for one minute.
Repeat.
Work up to four repetitions for each leg.
The straight-leg raise strengthens the thigh muscles to help support the knee
joint.
Sit in a chair with one leg extended, resting your foot on a chair.
Lift that foot a few inches while keeping your leg straight.
Hold for 10 seconds.
Return to resting position for 10 seconds.
Repeat.
Work up to three minutes of lifting for each leg.
To keep joints strong, you also need exercise for endurance, which increases
your overall strength and improves your stamina. This allows your muscles to
handle more stress. Swimming, cycling, rowing are some activities that can help
build endurance without putting too much stress on your knee joint.
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