Some exercises can be harmful if not performed properly. Incorrect posture, overstretching of muscles and joint compression are outcomes of poor exercise technique that can lead to injury. The knees are vulnerable to poor technique and repetitive strain, and can degenerate over time. Take care when performing certain exercises that are known to cause knee injury and consider avoiding them altogether if you have existing knee damage.
Deep Knee Bends
The deep knee bend is performed by repeatedly bending down into a deep squat position and standing up again. This can be harmful to the knees and pain is often felt immediately. Deep knee bends cause stress and compression to the knee joint as well as overstretching of the muscles. Another exercise considered harmful to the knees is bending over and touching your toes. Your legs should be slightly bent; if not, the joint capsule and ligaments become overstretched.
Kneeling
Some exercises start at the kneeling position, such as jumping up from the kneeling position. Kneeling on the floor so that you are sitting on your heels puts excessive pressure and compression on the knee joints. Avoid sitting in a kneeling position altogether.
Lunges
Lunging forward onto one leg from the standing position puts strain on the knee cartilage and ligaments. The weight of the body is suddenly transferred onto one bent knee, and performed repeatedly, can cause permanent knee damage.
Stretches
Certain stretches should be avoided to protect your knees from harm. Putting one leg up onto a surface above the line of your hips and locking the leg straight puts excessive pressure on the knee joint. Usually the upper body is allowed to bend over the leg at this point, causing further pressure and strain. Two other stretches known to put strain on knees, as well as cause a twisting action to the joint, are the hurdler and quadriceps stretches. These exercises should be avoided. The hurdler stretch is performed by sitting on the floor, stretching one leg out in front and bending the other leg around to tuck it behind the bottom. A stretch is then performed by reaching out toward the outstretched toe. The quadriceps stretch is performed by lying flat on your back on the floor, with both legs bent and tucked backward along each side of the body, with the toes up near the waist.
Running
Running is not known to specifically damage the knees over time, however, if you have knee damage, it is advisable to consider some lower impact cardiovascular exercises like swimming or low-impact aerobics instead. According to "Time" Health, running causes a downward force on the knee of about eight times the runner's body weight, each time the foot hits the ground. The same is true for sports that require lots of running or twisting to change direction. Find alternatives while you have an existing knee injury.
Member Comments