Is Physical Activity Bad for Knee Joint Health? part 2

In order to address knee issues in my clients I often prescribe the following training: core exercises to strengthen the abdominals, hip exercises to strengthen hips stabilisers and leg exercises. Stretching of hamstrings, quadriceps, hips and psoas muscles are also essential to maintain range of motion and balance in the body. In the next few weeks I will present good samples of each group for you to try out in order to build your joints.

But today I wanted to present another type of training equally dangerous to your knee joint health: the poorly executed squat and lunge. I also battle with this issue and it was only when I developed foot tendonitis (overpronation of my left foot) that I found out.

SQUAT: Two common errors include descending too rapidly and flexing the torso too far forward. As the body descends, the hips and knees undergo flexion, the ankle dorsiflexes and muscles around the knee contract eccentrically. By slowing your speed and stopping at 90 degrees of flexion (bent knee) you will perform a safer and more effective squat.

Another error where the knee joint is at risk is when the knee is not aligned with the direction of the toes. If the knee is not tracking over your second toe there may be twisting/shearing of the joint and unwanted torque affecting the ligaments. Have your toes pointed out in order to track the knee properly.

LUNGES Go to http://www.youtube.com/watch?v=HacUpgo8h80&feature=related Again common mistakes are leaning forward, knee tracking too far forward or sideways and not being balanced (feet spread to shoulder width).

You may think of most joints as a curved surface that fits inside another curved surface, or ball and socket in a few cases.

To be continued

Let's connect at info@gaiaadventures.com

Catherine D'Aoust at GAIA Adventures
www.gaiaadventures.com


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