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The Female Athlete’s Knees – 15 Rules For Knee Care
Knee injuries account for one fourth of all sports injuries. After all, girls have an ACL injury rate of 1 in 50. In college, women are 3 times more likely to have an ACL injury compared to men. people Therefore, it is very important for female athletes to work now to protect their knees. Whether you are a hiker, a competitive athlete or a recreational cyclist, the basic rules of knee care apply. They include strengthening the muscles, (especially the hamstrings and glutes for girls/women) making it easier, using the right technique, cutting extra pounds and knowing when to increase or decrease activities that cause stress on the knee. This article lists 15 ways to protect the knee and other joint structures as well as simple exercises to strengthen and stretch the body’s largest joint and environment. the muscles.
15 Rules for Treating Knee Pain:
1. Teach with women’s specific, functional training especially for pivot sports.
2. Work with a strength coach who stays on top of training issues specific to female athletes, specifically, ACL injury prevention strategies.
3. Lose extra pounds and maintain body weight. Every extra pound you carry puts four extra pounds on your knees when you walk.
4. Check your body. You may have kyphosis (hunched shoulders), lordosis (swayed back), scoliosis (curvature of the spine), flat feet, or other postural problems that can affect walking and cause added stress to the knees.
5. Show the core, the weak link in the body. Also train the back and hips to play in a sports, knee-protected position.
6. Prepare well for your game. Start a strength and conditioning program 8-10 weeks before your season or any new activity. Make sure that plyometrics and balance and agility training are part of your overall program. Do not do such squats at all, where the hips fall below the knees, run downhill and climb the stairs twice at a time.
7. Learn to jump and land properly. Jump straight as an arrow and land light as a feather, toes to heels with hips, knees and ankles flexed. Maintain a straight back-mid spine position. Keep the chest between the knees and the knees over the feet. Land on the balls of your feet and sink into your heels. Always perform jumping exercises on a good surface, for example: dirt on mats or wooden floors.
8. Always be aware of using poor technique when training, especially with jumps.
9. Teach better performance and injury prevention. Meaning work, close the ropes (feet on the floor) work that follows the skills you will use in your game. Most of your training should be done on the machine. Start with vigorous physical activity and then progress to outdoor exercise. When the paper gets familiar with basic exercises then progress to different types of strength training, ex. using heavy weights or training with Olympic lifts.
10. Improve the speed and time of operation. Women contract their muscles more slowly than men and women take longer to achieve maximum strength. Show more than tennis players. They are in a sport, they stay low and move with small, faster. They also know how to stop, cut, twist and turn. You don’t see many female tennis players tearing their ACL.
11. Strengthen the muscles, not just the quadriceps. The hamstrings (back of the thigh) are often weaker than the quads in female athletes. The hamstrings help stabilize the ACL and can help improve the vertical jump.
12. Be careful against overtraining and overuse. Do not exert too much force or do it for a long time which creates more friction in the joint and increases the risk of injury from overuse.
13. Reduce knee pressure when riding a bicycle. Make sure the seat of your bike is at the right height and not too high.
14. Check your sports shoes. Worn out or ill-fitting shoes can put the knee at risk. Outside of your workout, don’t wear high heels regularly.
15. Seek help to adjust. Orthotics, foot supports, can help correct foot or leg problems.
Do exercises that strengthen the knee Do these exercises to strengthen the muscles (quadriceps, hamstrings and glutes) that help stabilize and protect the knee:
1. One-leg, one-quarter bend: Hold on to the wall, lift and lift one leg forward, slowly lower yourself a third of the way down by bending the other knee. Bring the hips back like sitting in a chair. Hold for five seconds, slowly straighten, repeat 10 times and switch legs.
2. Straight leg lift: Lie on the back, bend one knee with the foot on the floor; slowly lift the straight leg about 12 inches off the floor, hold the hips, lower back to the floor; hold for five seconds, then lower down; repeat 10 times, then switch legs (add light heels if comfortable, avoid this exercise if you have back problems.)
3. Standing Squats: This exercise has been proven to increase vertical jump and help build coordination between the quadriceps and hamstrings. Stand with feet hip width apart. Go into a squat with the hips back like sitting in a chair. The knee should be in line with the foot, without “wobbly” knees. Don’t bend forward too much, keep the chest up and look straight ahead. It is important to keep the heels on the floor and not let the knees protrude in front of the toes.
4. Lungs: Stand up-right, feet together, hands out to the sides. Take a simple forward lunge with one leg, keeping the knee over the foot and behind the toes. Sit in a lunge until the knee of the trailing leg almost touches the floor. Keep the body upright, chest and chin. Remove the heel of the lead leg to stand up and step back to the starting position and then repeat with the other leg.
5. Stability ball leg curls: This exercise is good for strengthening the muscles. Lie on your back on an exercise mat, with both hands and arms at your sides, placing both heels directly on top of a firm ball. Make sure the stability ball fits your height. Lift the hips off the floor until the body forms a straight line from the head to the heels. Do a leg curl, bring the ball to the buttocks, return to the starting position and repeat. Keep the hips all the time for 12-15 repetitions. Do 1-3 sets.
Stretches for Quadriceps and Hamstrings:
1. Standing quad stretch: While standing, reach the right hand and pull the right heel towards the butt. Keep the knees straight. Hold for 20-30 seconds, switch legs. No bouncing.
2. Standing hamstring stretch: Stand on the work bench, put the heel of one leg on the bench. Keep both knees soft, (slight knee bend). Bend at the waist, grab the chest and reach with both hands for toes. Hold for 20-30 seconds, switch legs. No bouncing.
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