KNEES ARE extremely vulnerable and need a lot of care to
last you the entire life without trouble. Here are
certain steps that you can take to keep them going.
Maintain proper weight. Each extra pound you acquire
puts four extra pounds of pressure on your knee when you
walk.
Have your posture evaluated. If you tend to sway back or
have flat feet, get proper shoes. Both conditions put
more inward pressure on knees.
Strengthen your core muscles — back, abdominals, hips —
not just your legs. That is where your strength comes
from. And safeguard your knees.
When you are moving during sports or just during
everyday events, consider these suggestions: "Jump
straight as an arrow and land "light as a feather", toes
to heels.
Start training 6-8 weeks before a sport or beginning any
new activity. A lot of this can be done at home. Going
to the gym and just pounding weights or
running may not actually be enough. Reflex training, as
suggested by an expert, is essential".
Women need to be vigilant about using proper jumping and
playing techniques when nearing ovulation. New research
shows injuries tend to cluster between 9-14 of women's
cycle as the oestrogen level' relaxes ligaments during
this time.
Aim
for functional training. Do things that mimic the
movements you actually would use in a sport or activity.
When you go to shoot a basket (in basketball), you need
to control body weight as you jump; it is the best
resistance. It does not make sense for a girl to sit on
a leg extension machine. While playing, does one need to
throw up legs like that?
Improve reaction times and cut down on injuries. Women
take longer to generate maximum force than men. If they
have to stop quickly and turn, they can get injured
easily."
Work your hamstrings, not just your quadriceps. In men,
hamstrings are 60 per cent to 70 per cent as strong as
the quadriceps (front of thigh). In women, they're only
45 per cent to 55 per cent as strong.
Anwar Wahab is fitness
consultant certified by American Council on Exercise.
Contact him at
anwarwahab@hotmail.com
