Discover How To Protect Your Knee Through Fitness After 50
The passage of time is taking a toll on your body, especially your knees. It is common to find men and women over 50 who are plagued with tendonitis, arthritis, and limited movement in their knees. If you are unhealthy or overweight, you are more likely to suffer from knee problems. Therefore, the sooner you can achieve knee fitness over 50 the better off you will be.
Fitness over 50 includes the health of your joints, especially your knees. After age 50, it is even more critical that you protect and strengthen your knees. Everyday, your knees bear all of your weight as you walk, stand, go upstairs, and perform many other basic activities. Weak tendons and muscles do not fully absorb shock before it reaches your knees and causes joint damage. Joint damage can eventually limit your knee’s ability to bear weight and restrict movement. If you want to be able to stay independent later in life, you have to focus on strengthening your knees today.
The best way to protect your knees during exercise is by warming up beforehand. Start with a short walk to loosen and stretch your leg muscles and joints. Next, bend you leg and slowly pull your knee up to your chest. Do this 10 times per leg. Finally, grab your ankle and gently pull your leg up behind your back. Repeat this stretch 10 times as well. These stretches will prepare your knees for the intensity of your full exercise program.
Knee exercises can be done at any intensity level. Leg curl and press machines let you add weight as you desire. If you do not want to use machines, leg lifts, short-arc leg extensions, partial squats, hamstring curls, and leg swings are just as effective. You will want to make sure that you work your knees from various angles and directions. This will prepare your knee to support you through a wide range of movements and activities. Make sure you also exercise to lose unwanted weight because it will reduce the load your knees must bear.
An important aspect to knee fitness over 50 is to strengthen the supporting muscles in your thighs and calves. You also need to keep the tendons attached to your knee flexible. Yoga is an excellent way to stretch and tone your muscles and tendons. A yoga instructor should be able to recommend specific movements that will benefit your knee. Also, Pilates uses your body weight as resistance and strengthens your leg muscles.
If you have an overly weak knee, you should consider using a knee brace. Knee braces vary according to your needs. A functional knee brace can give you basic support during normal exercise. If you have already injured your knee, your doctor may give you a rehabilitative brace which limits activity. Many people who have arthritis find relief and support from an unloader brace.
If you feel that you have overworked your knees, the best medicine is rest. If you notice pain, redness, or swelling you should take a couple of days off before your resume exercising. If you continue to have discomfort, you should ask your doctor to take a look at it. Your doctor can also help you develop an exercise plan for fitness over 50 tailored to your knee. You may also decide to include a vitamin supplement to promote joint health.
Strengthening, toning, and stretching your legs increases your knee health. Healthy knees are important if you want to climb stairs or take a stroll with loved ones later in life. Caring for your knees now will give you the support you need in your 70s, 80s, or even later.
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