We’ve all heard or said "My knees are killing me!" at some point in our lives. And it's no surprise – our knees bear the brunt of our daily activities, often in awkward and unnatural ways. But fear not, because there are simple, effective ways to keep these vital joints healthy and pain-free. 
Here are five tips to help you maintain your knee health and keep moving without any hitch! 

1. Stay in motion 

The golden rule of joint health is to keep moving! The more you move, the less stiffness you'll experience. Whether you're engrossed in a book, working diligently, or binge-watching your favourite TV series, make it a habit to change positions often. Set reminders to take short breaks from your desk or chair and get active. Regular gym sessions and outdoor activities can boost your leg strength and flexibility. Starting your day with a workout not only wakes up your body but also energises you for the day ahead. 

2. Stay at a healthy weight for your height 

Maintaining an appropriate weight for your height is crucial for knee health. Adopt a well-balanced eating lifestyle, focusing on portion control and balanced meals. Avoid overeating – stop when you're satisfied, not stuffed. Incorporate physical activity into your daily routine; it doesn't always have to be a gym session – sports and outdoor activities like walking are excellent alternatives. Not only will you stay fit, but you'll also enjoy the added bonus of socialising and staying motivated. 

3. Try and go low impact 

When it comes to exercise, quality beats quantity. Avoid excessive cardio that can wear down your joints. Instead, opt for shorter bursts of intense exercises, interspersed with periods of low-impact cardio. Focus on low-impact cardio sessions and volume training to maintain your physique without overburdening your knees. Remember, there's no need for high-impact movements unless you're an athlete with a specific purpose. Listen to your body and choose exercises that support your joint health. 

4. Power up your trunk strength 

A strong core provides essential support to your knees. Incorporate glute isolation exercises, isometric core exercises, postural exercises, and functional full-body exercises into your routine. Consider using cable machines and specific weighted workouts to target your core effectively. Move beyond traditional crunches and leg raises; explore diverse exercises that challenge your core muscles. If you're unsure where to start, don't hesitate to ask for guidance. We're here to help tailor your workout to your body's needs. 

5. Work on your flexibility 

Flexibility is key to preventing knee issues. Focus on stretching key muscle groups in your legs, including hip flexors, calves, quadriceps, glutes, hamstrings, shin area, abductors, and adductors. Ankle mobilisation exercises can also promote knee mobility. Remember, consistency is key. Hold stretches for at least 15-20 seconds to maintain flexibility and 30-90 seconds for improvement. Explore different stretching techniques like dynamic, active, passive, and PNF stretching. Find what works best for your body and incorporate it into your routine. 

Find what works for you 

We understand that everyone is unique. It's essential to listen to your body and tailor your fitness routine accordingly. Try these methods to discover what suits you best. If you need more personalised guidance, don't hesitate to reach out. Whether you're feeling sore or simply in need of relaxation, book a massage session, and let us help you feel rejuvenated. 
Interested in becoming a Sports Massage Therapist and helping people suffering from tennis elbow and other conditions? Find out more about our introduction days and courses here
Tagged as: joints, massage
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