Today I am going to tell you How to protect your knees while running or while playing outdoor sports such as tennis, badminton, baseball, basketball, football, squash, hiking etc. I will also tell you how to keep your knees healthy and strong and how to take care of your knees with growing age.
Here are a few tips which will help you to protect your knees.
Reduce your weight: It is very important for you to reduce your weight. It is as simple as that if you are overweight you will put more pressure on your knees. The more load your knees will suffer the more your knees will deteriorate with the age. Try to reduce your weight which will keep you fit and healthy.
Take care of your Knees: Whenever you feel any stress or pain on your knees you should immediately take care of your knees. You should take proper rest and should put ice pack again and again on the affected area. Resume your workout once you start feeling comfortable again.
Take a Break from workout: If you are a runner or a sportsman playing outdoor sports such as tennis, badminton, baseball, basketball, football, squash, hiking etc than it is very important for you to take break from your workout in between. For example in a week you should workout for 5-6 days and for one day you should take complete rest. This way you will protect your knees for a long time and it will prevent pain in your knees in old age.
Cross Training: Cross training means involving in a range of varied activities by alternating workout for example if you are a runner do not only run all the time. You should plan your schedule in such a manner that in a week you run for 3 days, go to gym for 2 days, play a different sport such as cycling, tennis etc. for one day and take rest for one day. This way you will not put stress on your knees and at the same time you will always remain fit. You can make plan for any other sport in a similar way.
So these are some of the ways which will help you to stay fit and will help you in keeping your kees protected.
How to protect your knees – Important Food Items for Healthy Living
Now let us also discuss in brief about the type of diet which you should take to manage your weight at the same time to keep your bones and muscles strong and healthy.
You need to take in the right balance of nutrients, vitamins and minerals to keep all the systems in your body functioning properly, and to keep your bones and muscles strong and healthy.
Here are some of the important food which you should include in your daily diet.
Yogurt: Good source of vitamin D and calcium.
Milk: Good source of vitamin D and calcium.
Salmon and Tuna: Salmon and Tuna fist are a very good source of vitamin D and are very good for your bones.
Nut butter: Peanut butter and almond butter are very good source of protein.
These are some of the healthy food which I have mentioned here. Check in details about how to plan your diet for a healthy life.
How to protect your knees – Important Exercises
Strength training workouts at the gym are great for building muscle strength and endurance which will help you to keep your body fit and flexible. There are many exercises which you can. You can check about important exercises and how to do it in details here.
An Article By: Vibhor Saxena (Hobby Writer and Alumni of SPJIMR)
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