How To Avoid Knee Pain and Injuries in Vacaville

How To Avoid Knee Pain and Injuries in Vacaville

Chiropractic Vacaville CA Knee Pain & Injuries

Knee pain in Vacaville is normally caused by either a one-time acute injury or repetitive motions that can put stress on the knee over time, especially the one that comes with aging. However, there are some precautions that you can do to avoid knee pain and injuries.

Runner's stretch is one of the most common things that can cause knee injuries. This is a stretch where you grab your foot, bringing your heel to the butt. Anyone can do it but it is capable of increasing your knee pain. When you bend your knee all the way, your kneecap gets jammed into the bones below it.

There's a possibility that runner's stretch can develop into chondromalacia patella, a condition where the cartilage under the kneecap starts to soften, which is a common form of knee pain. So, when you continually jam your kneecap, you can cause chondromalacia.

Generally, the best way to avoid knee injury in the first place is to become more familiar with your body and learning the proper way to exercise. If your knees are prone to chronic pain from arthritis, it's best to stay away from impact-oriented exercise. This means that you should consider using the elliptical machine instead of the treadmill when you're at the gym.


Avoiding knee injuries in Vacaville

There are ways that you can do to avoid knee pain and injuries. Just do the following:

  1. Maintain your weight. Having that excess weight can put you at risk for developing osteoarthritis. You should maintain a weight that matches your age and size to reduce the stress on your knees and avoid chances for knee injuries.
  2. Warm-up. Before you do any exercise, make sure that you warm-up and stretch first. Stretching the muscles in the front and back of your thighs can reduce the tension on your tendons, which can relieve pressure on your knees.
  3. Wear sensible shoes with a good fit. You can maintain proper leg alignment and balance when you wear good-fitting shoes. Ultimately, this habit can help prevent knee injuries.
  4. Do low-impact exercise. When you're working out at the gym, go for the rowing machine or cross-country skiing machine. These machines can provide a strong workout with minimum impact to your knees.
  5. Weight train. You can strengthen your leg muscles to provide better support to your knees and avoid injuries when you're using weights during your workout. However, it is ideal that you consult with an expert first so that you'll know the proper way of lifting weights to prevent knee pain.
  6. Swim or walk. When you don't have to go to the gym, make swimming or walking an alternative exercise.
  7. Don't suddenly change your exercise intensity. It is important that you don't shock your body into immediately working out at an intense rate. Just build up your workout gradually so that you'll avoid knee pain.
  8. Don't decrease your activity. If you reduce your activity, it can develop into weakness, thus increasing your chances for an injury.
  9. Consider physical therapy. If you have an existing knee injury, consult with a physical therapist, and ask for help regarding an appropriate exercise regime.

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Absolute Integrative Physical Medicine

1490 Alamo Drive Suite B
Vacaville, CA 95687

(707) 474-5688