How to strengthen knee tendons and joints?I have doing some hill workouts for XC this year and the second week has gotten me. The last hill sprint my knee had a sharp pain and now the tendon above my knee hurts bad enough to hurt to walk up stairs. Like me having to walk up steps one step at a time so I don't have to bend my knees. What way can I let this heal fast and make it stronger, along with any ways to get my knee joints stronger too because I seem to always have a problem with my knees every year. Thanks
- In Testimony Whereof
body weight squats and leg raises, do 200 leg raises per leg a night and 30 body squats before any physical activity.
- Andrew
You have tendonitis. Put some ice on it after every run for 10-15 minutes. To strengthen the tendons, you can try doing sets of lunges and squats. These can strengthen the surrounding area of your knee to help prevent it from getting injured. If you have time in your training program, take a few days off and just ice and recover. Tendonitis won't progress into anything big, but it can be a pest and it is best to just let it heal fully while you still have time before putting a lot of pressure on the tendon again.
- Kyle
Do not do squats as someone else suggested! No no no. That will hurt your knee even more.
You need to be icing that area of your knee a lot, ice it until it gets numb. You can use like frozen veggies or anything like that if you don't have a nice ice pack. Or you can fill a zip-lock bag with ice and water and put it on your knee.
You also need to slow down with practices you're doing to much all at once, talk to your coach and tell him/her how much you're hurting. Tell him/her that it hurts to go up stairs and all that jazz.
But ice is key! Ice your knee especially after runs.
You also need to be stretching! Before and after you run!
- Canadian♥Roadrunner
With knee tendonitis, I get this when I increase my speed and/or mileage every so often. During this time I ice 2x a day and wear a knee brace for the run.
Be sure you're wearing the correct shoes and stretching pre-run as well as after the run.
Good luck!
Orignal From: How to strengthen knee tendons and joints?
No comments:
Post a Comment