The thing about exercise is that while it can do great things for us when done wrong or in improper form, it can also cause a lot of problems as well. Of all the areas that improper exercise can hurt, joints are, of course, the most susceptible ones. Today, we are singling out the knee joint and we will take a look at four exercises that can potentially destroy the cartilage within your knees or make you sprain a ligament in the region.
Leg Extension
Many trainers and modern fitness gurus advise against ever using the leg extension machine because it’s like a potential injury waiting to happen. In fact, we would classify the leg extension as an outdated and dangerous exercise that you should skip if you don’t want to tear or strain your quadriceps tendons. The odd position that this exercise places the knee into also has the potential to severely damage the patella. Just in case you cannot do without leg extensions, make sure that you keep the weight on the machine to a minimum.
Squats in Bad Form
Squats are still considered to be one of the staple compound exercises for developing and strengthening the quads, abdominals, lower erector spinae and the glutes. In fact, it is one of the most complete exercises in history, right below the deadlift and certain other power lifts. However, it can still destroy your knees if done in the wrong form – and with a lot of weight at that! One of the fundamental rules of squatting is to never let your knee extend beyond your toes. Practice and perfect the form with your hands in front first, before putting weight on your shoulders.
Running on an Elevated Treadmill
While running on an elevated treadmill is a great workout for those that are planning to go on a long trek soon, it can cause knee pain. However, unless you already have an old injury, it is possible to overcome this simply by taking a step back and lowering the elevation and reducing the runtime to a level which your knees can handle. Over time, your knees and your legs will adjust and you should be able to cross your previous bump as well.
Martial Arts
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Any form of martial art that requires the trainee to lift their legs and kick, puts the knee under considerable pressure. This includes Karate, Tae Kwon Do, kickboxing, and Kung Fu among others. In order to prevent this, trainers usually start their students off slow with warm-up exercises and low to mid-range kicks till they are ready to do the high kicks.
You now know how to avoid getting injured at the gym, but what helps knee pain that you already have?
Well, it depends on the reason behind the pain and its magnitude of the condition/injury really. Sometimes, a week’s time of hot and cold compress is all that it takes, while in other cases, surgery might be necessary. It’s better to be careful and prevent the problem from occurring in the first place.
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