Most world renowned experts on the knee say the still know more about the moon’s surface than they do about the knee due to it’s complexity, but through experience, I heave learned the following to be true and extremely helpful.
- Strengthen your tendons and ligaments, as well as the muscles around your knee.
2. Work on your muscles behind your knee and your hamstrings and glutes too, which will only strengthen your knee, as they will offer great support to your knee in daily life.
3. Change your workout shoe’s at least every 6 months, I know my knee’s will get painful when I don’t change my trainers regularly, so if you are having that pain now, change your trainers, and I’d usually choose running shoes even if you aren’t planning to run, running shoes offer great protection and give great comfort too.
4. If you are having inflammation, I would ice your knee with frozen peas/ice for 20-30 mins, twice a day, three times even if possible. Ice is still your best anti-inflammatory and a lot better for you than tablets which aren’t great for your stomach and digestive system long term.
5. Stretch more, I find if I haven’t got the same range of motion when I stretch my thigh for instance (one thigh can go back more than the other), then I know then one side is tighter and with that tightness usually comes pain. Stick with your stretching and mobility and our programmes we concentrate heavily on that.
6. Avoid high impact exercises whilst your knee is healing. Sounds obvious but any exercise that causes you pain will only make your situation far worse, a programme tailored to your situation is vital.
7, Lose weight. I know myself if I carry 10 pounds more even, my knees hurt A LOT more when I run around, play games such as tennis and in general life. When I’m lighter, everything feels better and I move much better.
