Running is great! But do you know how easy it is to get your knee injured?
From walking and running to jumping and squatting, your knees are essential for a variety of movements. To bulletproof your knee, it’s crucial to take time to warm up before any physical activity, whether it’s running, cycling, jumping or squatting.
” Strength and conditioning help you increase your athletic performance. “
Athletes or runners always know how important is to push themselves further to become better at what they do. And for that what could be better than including strength and conditioning training in the routine?
Strength and conditioning training can have a huge advantage for runners. For beginners, stronger leg muscles can deliver more power when running, while strengthening connective tissues can make you less prone to injury.
Any exercise program or sport, be it weight training or running has a high risk of knee joint injuries because of putting too much pressure on your knee.
High Risk of Knee Joint Injuries
Runners and athletes know that participation in sports involves some inherent risk of injury. To reduce their risk of injury and enhance their performance, a proper strength and conditioning program is essential.
Proper strength and conditioning — allow an athlete to strengthen muscles, correct muscle imbalances, improve mobility, improve posture, stabilize joints and enhance coordination.
Recent research indicates that strength and conditioning exercise is widely used in both the sporting world and more generally.
Whether you play sports, a casual runner, a triathlete or a non-athletic regular person. This exercise is beneficial for people of any age and ability to maintain and improve their health and quality of life.
The human body is designed to stand, not sit, and in this busy world, it is tough for everyone to find time to exercise.
Especially for busy working professionals, it’s hard to even stand up from their chairs/desks for a prolonged time. Sitting with your knees crossed or bent under you increases the pressure on your knee joints, which can cause pain and swelling.
So, whether you are a casual runner or a busy professional strengthen your knees and muscles to avoid future uncertainty by adding strengthening and conditioning exercises to your routine.
Experts say, when exercising for health and fitness, you can be more at risk for over-load/over-training injuries. The ideal way to avoid knee injuries is to prevent them by strengthening your joints and muscles and making them strong and more resistant to injury.
Some Tips To Avoid Injuries and Bulletproof Your Knees
1) Start slow!
When you begin a new workout, your body needs time to get used to it. Within weeks or months, it became used to it depending on the sport. Although it’s always a good idea to check your body’s response to make sure you don’t injure your knees or anything else.
2) Warm up your body!
Never start “cold”— always warm up to decrease muscle stiffness around the joints. The most efficient warmup gives your body a chance to loosen up, gradually increases your blood flow, and prepares you for the intended sport.
For doing a knee warm-up exercise routine you can try doing 5 mins! Essential workout routine using the O’Coach app while making your joints happy!
3) Be balanced!
Being balanced is not only about how long you’re able to stand on one foot. To bulletproof your knees, your body must have the capacity to keep you balanced under multiple circumstances. This means when you’re running down a mountain trail on an uneven surface!
This means that you need to challenge your balance in variety of ways, single leg, jumping and landing on one foot, or hopping. All of these different surfaces and activities will help improve your ability to adapt and maintain your balance.
4) Perform Knee strengthening exercises!
Even though it seems illogical, but where do we tend to pay the most attention when we have knee problems? The knees, right? What else? That’s a major part of the problem!
The fact is that knee problems are usually the result of problems in other parts of the body, not the knees themselves.
Get started with full detailed 5 mins! Strength and Conditioning Routine – For Casual Runners – with O’Coach app!
Why only O’Coach?
Custom rehab workouts – O’Coach lets you create your custom injury rehab workout depending on your injury type and your overall health.
Set reminders for your daily workout – O’Coach lets you schedule your workouts to perform at specific times according to your preference. And sends you notifications for your rehab workout at your scheduled time.
Maintain a proper record of your workouts – You can add custom lengths for each of your exercise sessions. And give different timing to each of the exercises.
