Le knees they are the largest joint in the human body. They allow us to walk, move and be flexible. They are however very also very fragile, and the risk of run into a accident is high when doing sports. It appears that un third of sports injuries is really tied to the knees.
By practicing CrossFit we subject our knees to considerable efforts. It does not matter what the intensity of our training is: almost all movements in fact resort to the use of the knees, and the continuous repetitions can lead to deterioration of the joint.
It is possible though protect the knees resorting to some tricks. Let's see then which are the 5 tips to follow to keep our joints healthy.
Index
1. Don't forget stretching and warming up!
To avoid straining them too much before a work out, the advice is to do stretching and warm-up exercises that act specifically on the knee joint.
One of these is for example thehip flexion exercise with knee extension. To perform it you need to lie down on the ground and lift one leg by pulling the knee towards you, while the other knee remains bent but with the foot resting on the floor (, promising a demonstration photo). The position should be maintained 3 seconds, for 8 round by leg.
Alternatively you can also try theseated knee extension exercise. Just sit on a chair, stretch both legs out in front of you and leave them suspended in midair for at least three seconds (, promising a demonstration photo). Also in this case the recommended rounds are at least 8.
2. Avoid workouts that are too intense
THEovertraining is the main enemy of the knees. It also happens to the most experienced athletes: to move the bar further and further, in order to get the most out of your body. But if exercise is too intense for our abilities, recovery becomes complex and difficult consequences can be serious. First and foremost, joint and muscle pain, which can further compromise sports performance and make any inflammation worse.
The advice is to listen carefully to the coach's directions and perform the exercises as precisely as possible, avoiding uncoordinated and dangerous movements for our body.
3. Use the right equipment
Very often the cause of knee problems can be traced back touse of wrong shoes. Every type of training requires a suitable type of shoe. The running shoes, for example, must have a high sole and be cushioning, while to perform a squat it is preferable to use shoes with a low sole, almost ground level.
Another support that can help manage joint pain is the knee brace, to wear during the weight lifting exercises e powerlifting. Thanks to the brace, it is possible to increase the load even if our knees are not as strong as they should be. therefore improve performance and provide the stability needed to perform the movement.
4. Consult a doctor
If the pain is too intense and none of these changes can alleviate it, it is good to cconsult a specialized doctor who will prescribe a suitable therapy to reduce joint inflammation and recover fluency in movements.