People are prone to knee injuries, how to prevent them?

In fact, knee injuries are quite common. Groups at high risk of knee injuries are those who exercise at high intensity, exercise with incorrect posture, are overweight, obese, elderly or have a history of knee injuries, according to the health website Medical News Today (UK).

Strengthening the muscles around the knee will help reduce the stress on the knee joint.

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To prevent knee injuries, people need to pay attention to the following:

Do not skip the startup

No matter what physical activity you do, you should warm up before doing it. Not warming up properly will put a lot of pressure on the knee joints. Warming up effectively helps increase blood flow to the muscles, improving joint flexibility.

Stretching exercises are also helpful in activating the muscles around the knee. Experts say that a proper warm-up will increase the flexibility of the joint, reducing the risk of muscle or ligament tears during exercise.

Strengthening the muscles around the knee joint

Strengthening the muscles that support the knee joint is key to preventing injury. Exercises that target the quadriceps, hamstrings, glutes, and calves will help stabilize the joint and reduce stress on the knee during movement.

The NHS says exercises such as squats and step-ups can help build strength around the knee, which can help with running or other strenuous activities. When the muscles around the knee are strong, they provide a supportive and efficient support system for the knee, reducing the risk of injury.

Pay attention to your posture

To prevent knee injuries, people also need to maintain correct posture and movement mechanisms in daily activities and exercise. Incorrect posture will cause uneven distribution of force on the joint, leading to pain or long-term damage.

Walking also requires maintaining proper posture. Because poor posture will change your gait, causing back and knee pain. Meanwhile, correcting your posture will help prevent these injuries. In addition, exercises to strengthen the core muscles such as the abdominals, back, and hips will help maintain good posture, reducing unnecessary pressure on the knees, according to Medical News Today .

Source: https://thanhnien.vn/nguoi-de-bi-chan-thuong-dau-goi-lam-sao-de-ngan-ngua-185250415235505033.htm