Trainer Corner: How to Alleviate Knee Pain Through Exercise

随着冬季体育季节，现在是谈膝关节健康的完美时间。膝盖疼痛是我们看到的最常见的疾病之一，然而，它可以通过适当的照顾来缓解。

To find out why knee pain is so common and how to strengthen the muscles around the knees to prevent it, we spoke to James Mingle, head personal trainer at Fitness Together’s flagship corporate location, Denver Tech Center in Southern Denver. As head trainer, Mingle helps oversee programming for Fitness Together across all locations, and he’s an expert in knee health.

Mingle became well-versed in knee pain after injuring his own knee doing mixed martial arts as a teenager. He ended up needing surgery and physical therapy, and during that process, learned all about how amazing the human body is if you treat it right. He went on to major in kinesiology at马里兰大学and obtain his master’s degree in exercise physiology from科罗拉多北部大学。

Why is knee pain so common?

Here’s what Mingle had to say …

Knee pain is common because we live in a sit-down culture. We sit at work, and then we sit at home. And these days, most of our walking is done to and from the car. All of this sitting leads to tightness and lack of mobility in the muscles surrounding the knees.

此外，膝关节疼痛也发生，因为人们并不了解膝盖如何工作。当站立时，它们倾向于锁定膝盖，这将所有体重放在膝关节上。相反，当您站立时，您应该稍微弯曲膝盖弯曲，焦点围绕膝盖的肌肉。

最后，如果没有正确编程，膝关节疼痛也可能是由锻炼计划引起的。

In fact, when people start an exercise program, they tend to jump in and do too much too soon. Even though the muscles and aerobic capacity improves quickly, the ligaments and tendons take a bit longer to adapt and accept the new challenges. Thus, people get injured from doing too much weight or jumping too much before their bodies are ready.

The second way people get pain from exercise is from doing too much of the exact same type of exercises and building up muscle imbalances that pull on the knee. For instance, if you only do the same type of squatting in your routine, one part of your quad muscle could get stronger while another part gets weaker, and then your knee alignment and tracking will be off during your squats, resulting in pain.

It’s like when the alignment goes off in your car. You can’t drive properly, because your muscles are pulling to one side.

How can someone prepare for using their knees during winter sports?

如果你认为这样的话：当你从跳跃弯曲并弯曲膝盖时，除了拉动你的重力外，你可以吸收大约2到3倍的体重。跳跃很酷，但有很多力量正在进行中，所以你必须小心。

如果你有一段时间没有做任何运动，那么你不应该击中斜坡全力。在预定旅行前一个月，完成下面的练习，以加强膝关节周围的肌肉。

人们如何通过运动来缓解膝盖疼痛？

缓解膝盖疼痛的最佳方式是通过以下练习单独加强膝盖周围的肌肉......

*Disclaimer: If you do have knee pain, before you begin this or any exercise program, you should get a full examination from your doctor to ensure you don’t have a serious injury that could be made worse by exercise. Once you have the all clear, proceed with caution.

Step down:

• Find a flat surface about 3 to 4 inches off the ground.

• Stand with one foot on the elevated surface and one foot off the ground next to it.

• 在肩部高度前面直接放臂。

• Slightly bend the knee of the leg that is elevated, as the other leg lowers to tap the floor.

• Hinge hips back slightly as the knee bends, while keeping torso upright.

• Make sure to keep all weight on the elevated leg.

• Extend the leg back to the starting position and repeat.

在每条腿上完成3组12到15重复。并每周进行3至4次，以便在锻炼前或作为锻炼的一部分的预热。

Standing knee extension:

• 面向蹲架或非常稳定的结构，脚在彼此相邻的肩部横向上。

• Wrap a resistance band around the structure and then step into it with one leg, with the band sitting behind the knee.

• 用周围的带稍微弯曲腿的膝盖，脚趾向下，脚跟抬起地面。

• 慢慢延伸腿部并植物鞋跟，拉紧乐队并使用四肌伸直腿部。

• Return to the heel-lifted position and repeat.

在每条腿上完成3组12到15重复。并每周进行3至4次，以便在锻炼前或作为锻炼的一部分的预热。

单腿闪闪发光：

• 在膝盖上躺在背上，膝盖弯曲和脚在地上。

• 在地面前面延伸一条腿。

• 将臀部驱动到天花板，使用弯曲的腿向上推并挤压臀部。

• Lift the extended leg up so it’s even with hip height at the top of the movement.

• Keep the hips level and slowly lower the hips and leg to the ground.

• 重复。

在每条腿上完成3组12到15重复。并每周进行3至4次，以便在锻炼前或作为锻炼的一部分的预热。

Rolling out the calf muscles:

The calf originates behind the knee, and when you squeeze your calves a lot during exercise, it can pull on the knee. That’s why keeping the calf flexible is important.

每条锻炼前完成小腿的泡沫滚动约30秒至1分钟。

How can someone know if they have an injured knee or just regular pain?

There is a big difference between crippling pain and regular discomfort.

如果你觉得有些东西会影响你的日常生活，你甚至没有拉直你的腿，那么你应该去看医生进行考试，以确保没有一些更大的问题。如果有的话，锻炼可以让它变得更糟。

然而,如果你感觉有点紧the knee going down the stairs, then you likely just need to spend time strengthening the muscles around the knee to alleviate the pain.

“I would say that almost every client over 50 has complaints with knee pain at some time,” said Mingle. “And yes, knee pain is an issue, but it’s not insolvable. In fact, by doing exercises like these to strengthen the knee joint, one day you can get back to doing almost everything. There is always hope.”

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