Injuries can be a real buzz-kill! Not only do they set you back on your exercise routine, possibly hurt quite a bit, but they can mentally set you back as well. In my experience, knees are one of the most common kinds of injury. The best way to protect yourself from this injury or joint deterioration is to make the knee as strong as possible. That seems fair enough, but to achieve this you must work smarter not harder.
While your legs contain some of the biggest muscles in your body, they are only as strong as your knee. Knees are really nothing but little tiny joints with no apparent muscle. While your legs can be strong and oversized, they are nothing without their partners-in-crime, the knees.
To keep your knees strong, let’s always consider these points before running or doing intense cardio:
Now lets go over some basic daily stretches you should do to help alleviate or avoid that bothersome knee pain.
Quad standing stretch: While standing on one leg, bend your opposite knee and hold your ankle behind your body. Keep your standing leg straight (without locking out your knee) and slowly pull on the opposite ankle until you feel the stretch in the front of your thigh/hip/knee area on that leg.
Basic Full Leg Stretch: Sit on the ground with both legs straight out ahead of you and slowly lean forward with your chest until you can go no lower. Hold this stretch as long as you can comfortably, release up, then repeat again.
Hip flexor stretch: This one is important and quite easy. Get in lunge position, while making sure upper body is straight. Push your back leg straight while maintaining form and stay as low as possible. This opens and stretches your hip flexors, this will help prevent injuries!
You should allot 15 minutes a day to stretching. Remember to breath while stretching to help increase blood flow to the muscle, relax your body, and allow your body to reap the full benefits of the stretch.
While there are many other stretches you can do, in my opinion these are the easiest to start incorporating into your daily schedule while still being very affective. Injury prevention is just as important as training…because as you know you can’t train when you’re injured! You can apply these injury prevention techniques to other sensitive areas like shoulders or elbows by finding warm up stretches and exercises to help keep your joints in good working order. Take this “pre-workout” strategy seriously and incorporate it as a regular part of your training and your results will come a lot faster! Working smarter is just as important as working harder!
There are a lot of people out there looking to lose weight. So many that almost all weight-loss ads claim some extreme values, like losing upwards of 20 pounds within 4 weeks. But effective and long term weight loss isn’t about starvation or extreme workouts… but instead about the long haul and patience. In this article, […]
Losing weight is hard... it's a process... and will take time.
But there are actions you can take, tools you can use, and strategies you can implement to help you reach your goals.
In this blog, we go over quick tips on things you can start doing TODAY to result in weight loss TOMORROW.
We’ll share with you eight ways men can lose weight fast without […]
For most people, the hardest part of working out is… working out.
That is working out consistently. Whether it be getting to the gym on a consistent basis or heading downstairs for an at-home workout, the hardest part is simply working out consistently.
How many of us think we need more time when what […]