Summer is coming: watch out for your knees. How many during the warm season allow themselves excursions, sports, impromptu matches of padel or football with friends, often without the necessary athletic preparation, on rough terrain or with inadequate shoes? These opportunities for recreation and entertainment can be one real pitfall for the well-being of our kneesboth for regular sportsmen and for the improvised.
The exercises that are good for the knees recommended by the expert
Here are some precautions to prevent annoying consequences and the less invasive remedies to intervene in case of traumas suggested by Dr. Daniele Mazza, surgeon, specialist in orthopedics and traumatology and doctor of the U21 national football team.
Knee-risk sports
“The sports that most stress our knees are those that involve changes of direction (football/soccer, padel, basketball) and can cause sprain trauma with consequent capsular-ligament injuries. Even weight-bearing sports, such as workouts involving squat movements, if not performed correctly, can lead to overload injuries and very disabling tendinopathies“. Dr. Mazza says.
Anterior knee pain
As for young women, sporty or not, patellar tendinopathy or anterior knee pain statistically represents the pathology that most afflicts them. This is caused by either undertraining or overtrainingIn fact, if not adequately trained, the knees of young girls can be affected by anterior pain even following trivial activities (going down the stairs, sitting for a long time). Conversely, excessive training can lead to excessive loading of the extensor apparatus, causing inflammation of the same and therefore pain.
The breaking of the crusader
For male athletes, however, the most common injuries are rupture of the cruciate ligament or menisci and are caused by distortion traumas that normally occur during sporting activity. These must be carefully evaluated by a specialist and surgery often resolves the problem.
Exercises to strengthen the knees
Some types of exercises can be helpful in strengthening the kneeswhich therefore become less prone to injury risks.
“The most useful exercises to keep our knee active are those aimed at increasing the muscle tone of the quadriceps. Initially they are performed in isometrics, i.e. maintaining the contraction of the muscle, and then progressively increase the loads. – Doctor Mazza continues – In an initial phase it is important to avoid knee flexion beyond 30 degrees, so as not to overload the extensor apparatus too much and therefore increase knee pain. Often these rehabilitation programs are only supervised by a physiotherapist or athletic trainer and can be performed in total autonomy by the patient“.
Protect your joints
The development of new technologies such as motion sensor networks makes an important contribution to preventing falls and protecting the joints.
“Motion sensors are inertial sensors that allow us to create our own body avatar and provide us with very valid information in “real time” to understand the range of motion of our joints (hip, knee, ankle) and evaluate any asymmetries. This technology is aimed at all patients who have correct functional autonomy, for post-injury or post-operative evaluations. Being minimally invasive and of short duration, they can be repeated over time by evaluating the patient’s progress“. Concludes the expert.
When knee problems persist and organic damage has been ruled out, it is important monitor the state of the spine, in order to introduce a postural re-education program. On this front, artificial intelligence that uses infrared technology, such as Spine 3d, allows you to perform a complete postural analysis in a non-invasive way and without harmful radiation for the body.
Move with the due prudence and preparation, therefore, with adequate footwearand with the knowledge of the state of health and resistance of our body it can allow us to enjoy our favorite activities, occasional or habitual, in complete serenity and safety.
Read also: Mountain walks: how to protect your knees
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