Check out our Client's new post about Knee Injury in Palm Beach Gardens – 3 ways to protect your knees from injury

Knee Injury in Palm Beach Gardens - Why is taking care of your knees so important? We don’t fully appreciate our knees as long as they’re healthy and don’t cause us pain. But as soon as they start to ache, we realize just how much we depend on these particular joints in our everyday lives. Healthy knees allow you to move - walk, run, swim, bend and twist your legs, etc. Without them, most basic everyday activities wouldn’t be possible. That’s why it so important to take good care of your knees now rather than later. Your lifestyle has a great influence on your overall health, including the health of your joints. For instance, did you know that by simply altering your diet you can significantly decrease the risk of osteoarthritis? So if you want to find about about ways you can keep your knees safe from injury, keep reading! In this article, we gathered the most useful tips on how to prevent a Knee Injury in Palm Beach Gardens and keep them happy in general. They include:

1. Exercise

But not just any kind of exercise. There are certain activities that can either weaken or strengthen your knee joints. Obviously, you want to make sure that you only stick to the later. For instance, running can be aggravating to the joints, especially if you don’t use good quality running shoes and you forget about a proper warm-up. On the other hand, swimming has many health benefits. It doesn’t put any burden on your spine or joints, plus it improves blood circulation and the coronary system. If you don’t really have time to go to the swimming pool or you don’t enjoy swimming, don’t worry. There are easy exercises that will strengthen your knees that you can easily do at home, such as:

1. The forward lunge for stronger knees


Start slowly by performing 5 lunges for each leg. Repeat each set 3 times (30 lunges in total) with a 30-second-long breaks between the sets. A word of warning from our orthopedic surgeons specializing in Sports Medicine in West Palm Beach - wearing proper sports shoes that keep your ankles stable during this exercise is absolutely essential.


2. Wall squats


By doing this exercise, you use your bodyweight to strengthen muscles and stability in your lower body. Push your hips gently against a wall. Slowly and controllably, squat down, using the wall for leverage, until your hips are in line with your knees (the knees should be bent 90 degrees). Keep still for 5 seconds, then go back up. Repeat the exercise 10 times.


3. Straight Leg Raise


Lay on your back with a straight back. Slowly raise one leg about 30 centimeters above the ground and move it down in a slow, controlled fashion but don’t put your leg on the ground. Keep moving the leg up and down until you count 20 lifts per leg. Repeat each set (20 lifts per leg) 2 times.

2. ALWAYS follow safety guidelines

Whether you are a sports enthusiast or an amatour, the best way to prevent any kind of injury from happening is following the safety guidelines. This also applies in any other situation. Here are just a couple of rules that you have to follow if you want to avoid hurting your knees.

  • Use appropriate equipment. If you ride a bike, rollerskate, ski, or play any kind of sport really, you need to wear a helmet and protective gear. Accidents happen, so be prepared.
  • Before any kind of physical activity, do a quick warm-up. Additionally, make sure to finish off your workout session with a few cool-down exercises.  
  • Use the gym gear in a way it was meant to be used. If you’re not sure how to use the machines, ask the trainer. He or she will be able to show you the correct technique and position to make sure you don’t hurt your joints or muscles.
  • Always wear seatbelts when you drive or ride a car. This is the single most effective way to spare yourself an injury in case of an accident.
  • Don’t ignore the health & safety guidelines in your workplace. It is in your best interest to take that 5-minute break every hour you sit in front of your desk to stretch - your back and knees will thank you for it!

3. Keep your weight in check

The best thing you can do to prevent Knee Injury in Palm Beach Gardens, is to take care of that additional weight you carry around. Obesity is a killer, and you need to take that statement literally. And as much as we know it’s bad for your heart and coronary system, most people don’t realize that overweight has serious repercussions on your joints, especially knee joints. Not only do the knees have to carry all that weight, but they are also more prone to inflammation, which leads to arthritis. Do yourself a favor and keep your weight in check. You can do that by making healthy food choices and exercising regularly. To find more information on the foods that heal and foods that kill, head over to our previous article on knees health.

Knee Injury in Palm Beach Gardens - Make an appointment with your orthopedic doctor

If you want your knees to serve you well for a long time, you need to take care of them. This includes regular check-ups with your orthopedic doctor who can catch any small issues before they become big problems. He can also advise on the kind of exercise and diet that will be best for you. Don’t hesitate to contact us and schedule an appointment with one of our orthopedic doctors. As always, we look forward to seeing you!.


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