Human movement is not one-dimensional. You can move forward and back, side to side and rotate. Performing everyday activities such as walking requires you to shift your weight from side to side, involving the knee joint. Because weight-shifting occurs so often and without conscious thought, you need to prepare your body and your joints to perform at an optimal level.
Anatomy of the Knee
The knee is classified as a hinge joint, although there is a small amount of rotation that does occur. The joint is a combination of four bones and four ligaments with the muscles of the quadriceps and hamstrings flexing and extending the joint. The four ligaments, along with the muscle tissue, give the joint stability and prevent the bones from shifting out of alignment. The knee is designed to withstand loads that involve your body weight and can be strengthened in order to handle heavier loads through systematic training. The knee joint and surrounding tissues are designed to handle weight-shifting.
Weight-shifting Exercises
Weight-shifting exercises or weight transfer exercises engage not only the knee joint but also the hip and ankle as well. During walking or running the joints work together to allow movement. Your whole body can engage to provide stability and balance during these type of exercises. Exercises such as side stepping, lateral cone jumping or even walking lunges all shift your weight and help increase the stability of your knee and the whole kinetic, or body, chain.
Who Needs Weight-shifting Exercises
Everyone can benefit from this type of training. The knee joint is one of the most commonly injured joints, according to the Sports Injury Clinic, and you need to keep it strong and functional for quality of life. As you age you naturally lose lean muscle tissue and your balance and proprioception decrease. Practicing weight-shifting and balance exercises as part of your exercise program can help prevent problems with your knee joint and basic activities, such as walking.
Considerations
The type and amounts of weight-shifting exercise you perform will be determined by your fitness level and the health of your knee joints. If you are new to these exercises start slowly and concentrate on form and technique, not volume of training. Start with basic exercises, especially if you do have a knee condition. Athletes and advanced exercisers may try more advanced options that challenge the joint and balance such as jumping on top or over a BOSU. Do not attempt these types of exercise without guidance from a certified fitness professional.
References
- "ACSM's Guidelines for Exercise Testing and Prescription"; American College of Sports Medicine; 2010
- "Essentials of Strength Training and Conditioning"; National Strength and Conditioning Association; 2008
- Sports Injury Clinic: Knee Anatomy
- Exercise Physiologists: Basic Concepts in Sports Biomechanics
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