Slow, gentle stretching before you begin more intense exercise is essential to warming up and preventing injury. It gives your body time to adjust before more intense activity.
The American Academy of Orthopaedic Surgeons offers these guidelines for stretching before your workout:
- Warm up your muscles slowly by performing an aerobic activity at a very "easy pace."
- Make your movements gentle and slow, remembering to breathe and relax.
- Hold each stretch in position for 10 to 30 seconds.
- Never bounce as you stretch.
- Stretch within your comfort level, and ease up if your stretch begins to hurt.
Runner's knee is an umbrella term for any condition that causes pain in the front of the knee. It's common among skiers, bicyclists, soccer players and others whose knees are under frequent strain.
The American Academy of Orthopaedic Surgeons suggests how to reduce the risk of runner's knee:
- Get regular exercise to stay physically fit and avoid weight gain.
- Gently stretch your muscles before any exercise.
- Increase the intensity or duration of your workouts gradually -- not all at once.
- When you run, wear appropriate running shoes with a sturdy, supportive construction.
- Practice good form when running. Bend your knees and lean forward slightly.
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