Living an active lifestyle is great and the health benefits associated are undisputable. Exercising regularly is important to strengthen our muscles and better support our joints. Weak joints will increase the chances of misalignment for the bones, ligaments and tendons. However, it may also cause problems for your knee. Our knee has to bear the brunt of our body weight and activities such as running and jumping will cause a lot of compressive stresses on the knee and wearing out the cartilage. Although our knee is designed to take all these things thrown at it, it will give way eventually. There are some activities that are especially damaging towards the knee and let’s explore them further.
Activities are classified into 2 different groups, namely low-impact and high-impact. Low impact exercises as the name suggests does not cause much problems for the knee. They include yoga, swimming, cycling and walking. These activities ensure that the knee is properly supported even though it’s being used extensively. Another group is the high-impact group which includes jumping, running and weightlifting.
Jumping is a high-impact activity that places tremendous stresses on the knee whenever you land. Your body weight is amplified through jumping and landing awkwardly places even more stresses, leading to a weight of roughly twice your original weight. Activities that require jumping as core such as basketball should be avoided by people with bad knees.
Running is another high impact activity that is bad for knees. However, running methods and surfaces can be changed to allow a lesser impact on the knees. For example, striking the floor with your mid-foot is less damaging compared to a heel strike. Also, there is a push towards barefoot running which supposedly reduces injuries. The running surface can be changed to a softer one such as natural grass or stadium tracks. The soft surface can help to cushion and absorb some of the impact.
Weightlifting requires flexing of the knee joint and your knees not only have to bear your body weight, it now has to take both your body weight and the free weight into consideration. This places an absurd amount of stress on your knee and this is further intensified when you attempt to bend and stand up. Not only does your knee get damaged, the surrounding tissues such as the tendons and ligaments can easily tear.
Knowing what are the activities that causes huge stresses on your knee is important so that you can make an informed decision on what to do and what not to do. You need a functional knee every day and you do not wish to be inconvenienced by a knee injury that you can easily avoid.