Tip) Knee joint exercises and pre-workout stretching

Knee pain is a common symptom among adults and occurs during daily activities such as walking, bending, standing, and lifting.

It is commonly associated with wear caused by activity, including sports such as jumping and pivot movements.

Running athletes are especially more likely to experience issues related to knee pain.

 

Most knee pain is the result of ongoing wear and tear, aging processes, and stress on the knee joint.

Sudden movements that put stress on injuries or the knees can also cause pain.

The causes of common knee problems include

1) Muscle strain or sprain - pain and swelling caused by impact to the knee or sudden twisting of the knee

Includes difficulty walking

2) Meniscal tear - Trauma to the knee occurs due to tearing of the meniscus (a connective tissue pad that acts as a shock absorber) caused by sprain.

3) Ligament lesions - inflammation of the tendons occurs due to excessive use of the tendons during specific activities such as running, jumping, or cycling.

Impact shocks often occur in sports like basketball where the force puts stress on the tendons.

4) Arthritis - The most common type of arthritis affecting the knee, characterized by the gradual wearing down of joint cartilage during the degenerative process.

This mostly affects middle-aged and elderly people, but it also occurs due to repetitive injuries or excessive stress on overweight joints.

 

 

Treatment methods vary depending on the cause of knee joint swelling.

1) Medication - Drugs that help relieve pain and treat underlying conditions such as rheumatoid arthritis or gout.

You can receive a prescription.

2) Exercise therapy - Strengthening the muscles around the knee can stabilize the knee joint depending on the specific condition causing pain.

Physical therapy and various strengthening exercises are recommended.

Exercise is also important to improve flexibility and balance.

3) Injection - The doctor may suggest directly injecting medication or other substances into the joint.

Injecting steroid/hyaluronic acid/platelet-rich plasma medications into the knee joint can help reduce arthritis symptoms and provide ongoing pain relief.

 

Prevention methods may not always be able to prevent knees, but for joint deterioration and injury prevention,

1) Maintaining an appropriate weight is necessary; unnecessary weight gain adds extra stress to the joints, leading to degenerative arthritis.

The risk increases

2) Before starting sports activities, you should perform sufficient warm-up exercises. Minimize the risk of injury by seeking help from a sports coach or trainer.

You need to regularly check if it is possible.

Since weak muscles from exercise are a major cause of knee injuries, strengthen the quadriceps and hamstrings that support the knee.

Consistent stretching and flexibility exercises allow muscles to work together more effectively.

 

https://youtube.com/shorts/Z7pNRd5M9h4?feature=share

(This is the full version of the video!!!)

 

 

https://youtu.be/cNlnUwtiB6c

This is a pre-exercise stretching video.

 

 

 

As I mentioned in my concern, my knee joint has been hurting since last year...

Thinking that just exercising blindly will make me healthier, I bought a squat machine and am bending and standing up alone.

I did 200 repetitions a day... You can easily do it while watching TV without stretching before or after exercise.

I just kept moving around for a few months, and suddenly I started experiencing uncomfortable knee pain.ㅠㅠ

Momentarily,,,, I was diligently trying and didn't even know what the problem was, nor did I understand why I was in pain...

If only I hadn't used my knee's range of motion in daily life, I wouldn't have had pain, but the knee muscles and tendons...

I overused it, which put strain on my muscles and tendons...ㅠㅠㅠ

When I visited the hospital, the doctor said that I don't need to identify the cause of the pain and advised me to do strength training exercises.

Since medication treatment was not specifically recommended, I did not undergo physical therapy and just came as is.

Since then, I have been walking less to avoid overexertion and attending gym personal training sessions to learn strength training exercises.

I learned squat exercises, lunge exercises, leg press, leg curl, and knee extension for leg strength training, but...

My knee hurt, so I couldn't do it properly ㅠㅠ

Although I was actually sick and couldn't do strength training, I happened to come across the YouTube channel Mastic Posture Research Institute.

Make sure to follow the exercises before working out and not neglect exercising before bed, repeating them daily without fail.

Oh my goodness!!! What's going on... These days, even when I do knee strengthening exercises alone at the gym, like leg extensions,

My knee doesn't hurt anymore. I spent money on private lessons and almost died, and this is how I can do stretching for free by watching YouTube and following along.

It was to find the smoothness of the joints while strengthening the muscles, haha.

Flexibility stretching for joints during strength training actively promotes muscle relaxation and contraction, making the exercise more effective.

I'm glad I could help. Cashdoc members, please be sure to follow along and maintain healthy knees by combining it with aerobic exercise.

I hope you will keep it.