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Everything posted by Bessie

  1. 1. Get the proper braces Wear knee braces to reduce the risk of injury during exercise. Braces provide extra support to the knee ligaments. Particularly if you are playing a collision sport (football, lacrosse, hockey, rugby), knee braces have been shown to reduce the risk of knee injury. Players of contact sports (basketball, soccer) and sports that requires rapid changes of direction (tennis) may also benefit, as many people engaged in activities that pose a significant risk of knee injury, such as skiing. Go to Kmaxsports.com and choose the right brace for yourselves. 2. Warm up before exercise A warm up prepares your body for physical activity, thereby both reducing the chance of injury and improving performance. Generally speaking, the less frequently you exercise, the longer you will need to warm up. Some good warm ups include: Starting slow — If you are doing an aerobic activity like walking, swimming, or biking, start slowly for five to 10 minutes, then gradually ramp up to full speed. Step-ups — Step up onto a small stool or stairs, lifting your body with one leg. Step back down with the same leg. Do 10–15 step-ups per leg. Hamstring curls — Lie flat on your stomach and bend one leg so your heel moves towards your buttocks. Repeat 10–15 times per leg. Straight-leg lifts — Lie on your back with one leg bent so your foot is flat on the floor. Keeping your other leg straight, lift it until it is perpendicular to your body. Repeat 10–15 times for each leg. 3. Create an exercise regimen that builds gradually. Doing so will allow your body to reach its peak slowly. If you don't allow this progression, your knee- joint will be forced to bear the brunt of a strenuous workout without warning your body first. This will cause stress on your joints.
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