6 exercises to protect your knees – BOA FORM

When it comes to training to strengthen the muscles of the body, many people only imagine the aesthetic benefits of the practice. However, there are also functional advantages, you know? And protecting your knees from possible injuries is one of them.

“Any type of exercise program is always combined with the treatment, strengthening and prevention of knee pain. The important thing is to always know who the individual is, what his biological individuality is and carry out a prior assessment for the elaboration of an adequate program”, explains the physical educator Alex Rodrigues dos Santos, trainer at Competition Training Gym and master trainer in the IHP Brasil methodology.

WHY DO MY KNEES HURT?

Apart from conditions and illnesses that cause discomfort, knees can hurt in everyday life for several reasons. The specialist says, for example, that a sedentary lifestyle (which, incidentally, has been growing in recent years) causes many dysfunctions in our body.

And the knee is one of the parts that suffer from it. “It is located between two very important joints: foot/ankle and hip — where one of the most important muscle complexes in the body is found (square lumbar, gluteus and hamstrings)”, says the professional.

The knee can hurt, for example, because the person works sitting down 12 hours a day. This ends up “turning off” the entire hip musculature, causing a shortening of some muscles (which become weaker). Then, the lack of strength and function in the region affects the knee joint, which is overloaded. The same goes for the frequent use of high-heeled shoes, which cause mobility disorders in the foot and ankle.

Finally, it is also worth remembering that although exercises are very beneficial to protect the region, if they are done incorrectly or without respecting the limits of the body, they can also harm the joints.

ARE THERE EXERCISES WHICH ARE NOT SUITABLE FOR THOSE SUFFERING FROM KNEE PAIN?

“The issue is not the exercise indicated or not, but the whole. If the person feels pain when performing the movements, it is possible to work with regressions of intensity, load, angle performed or even do an isometric force, where you hold the position or angle without pain in the joint for a certain time. This strategy greatly improves the neural recruitment of muscle fibers, bringing about an improvement in pain by strengthening poor joint angles,” says Alex Rodrigues.

He also states that an ideal training program should include exercises on machines (leg presses, for example) and exercises done off machines (such as squats and lunges). This is essential for teaching the body to move in all directions and under gravity. “I believe it is the best strategy for anyone seeking longevity in training and performance in their tasks.”

Furthermore, we must not forget that having the help of a qualified professional, who uses a recognized method, is essential to avoid pain and even injuries.

BEST EXERCISES TO PROTECT YOUR KNEES

“When we are talking only about traditional bodybuilding, there is a variety of movements, mainly those that we perform in a closed kinetic chain, that is, when the feet are on the ground or fixed on a stable base”, explains Alex Rodrigues.

Check out the examples he gives:

SQUATS (SQUATS)

– (Andrea Piacquadio/Pexels)

To perform the squat correctly, you need to spread your legs apart and leave your feet shoulder-width apart and flat on the floor. The knees must be flexed, and you need to throw your hips down until you reach the knee line. Throw your buttocks back, as if you were sitting in an imaginary chair. But remember: keep your back straight.

LEG PRESS

– (Scott Webb/Pexels)

This is an example of a machine exercise, so it requires you to adjust the load before starting. Once this is done, sit on the bench and place your feet (parallel) on the base so that your knees are forming 90° angles. Feet should be hip-width apart.

Force yourself to push the weight with your legs and straighten them out a little (but your knees should end up slightly bent, not extended). Finally, do the opposite movement, bringing your knees closer to your chest. Repeat.

LUNGES (SUNCHES)

– (MART PRODUCTION/Pexels)

Standing, take a step forward with one foot, going down until your knees form a 90° angle (the front knee cannot go beyond the line of the foot). The back knee sinks towards the floor. Repeat switching legs.

ROMANIAN DEADLIFT

– (Ruslan Khmelevsky/Pexels)

Stand with your feet hip-width apart and pointed forward. Hold a barbell (loaded or unloaded) in front of your thighs with both hands. Then, bend your hips and bring your torso and the barbell towards the floor – make sure, at this moment, that you follow this movement with your head, that is, you must look back at the floor. At this moment, the knees are also being slightly flexed.

Wait for the bar to almost touch the ground, then return. Repeat.

DEADLIFT

– (jan valley/Pexels)

Start with the barbell (with or without weight) on the floor. With feet hip-width apart, squat down to grab the barbell. Then, force your legs to straighten your hips and lift the barbell off the ground, until your spine is straight and the object touches your thighs. Do the opposite movement to return the bar to the ground. Repeat.

STEP UPS

– (Ketut Subiyanto/Pexels)

Stand in front of a step, step, or box, feet hip-width apart and posture upright. Then, support one of your feet on the step, and push that leg to climb on it (pay attention to your spine). Repeat with the other side.

HIP THRUST

– (Elina Fairytale/Pexels)

Lie on your back, place both feet on the floor (hip-width apart) and keep your knees bent. Then lift your hips. Return to the starting position slowly and repeat.