They too, K'need love
Good morning everyone.
Here I am, a little late opening the Corner this week...this is deliberate
I always find February an odd month, neither fish nor fowl, and I decided I wanted to start this months Chats on a Sunday!
Last week was very hectic for mr and the snow fall and the bitter cold, made a lot of things very tricky! I did get a run in last Sunday and one on Wednesday! Before the snow!
BUT:
I have a warm fire, the weather, which was mild yesterday has deteriorated, the cushions are waiting and the warm drinks and the morning snacks are ready for you.
A multitude of thoughts whizzing around my head this week, whilst reading your posts. As always, I never cease to be amazed and often humbled by your strength and your determination, to pursue your running.
Okay.. a thought that keeps coming back, is one that appears in my head often. When reading the posts, and deals, yet again, with an issue that crops up so, so regularly.
So, Knees... this is the ramble bit.
In most circumstances it is, generally excepted that running is not bad for your knees.
[Obviously in certain cases and conditions... expert advice may needed to clarify that this is the case}.
I feel too that most of us running, whether beginners or more seasoned runners amongst us would agree that any strength work done, which has a focus on our legs and our leg muscles is going to be beneficial? Hopefully also, reducing the chance of injury.
Strength exercises and the need for balance work too, poor balance, often resulting in a greater risk of injury.
What then are we able to do to support that bit of the legs, which support us?
Well, as a always, a dynamic warm up first,
Warm up:
Use a dynamic warm-up to increase your heart rate and blood circulation.
* Stand on your right leg and step forward and backwards. Repeat 10 times and then repeat on the other side.
* Perform two sets of 15 repetitions of each exercise at least twice per week.
Cool down:
* Ensure you stretch your back, hip flexors, front thighs, back of thighs and calf muscles. Hold each stretch for at least 40-60 seconds.
We always offer as a basic knee exercise, the one linked in the How to Run C25K, post.
nhs.uk/live-well/exercise/r...
There are so many exercises on the Strength and Flex Forum with many, links to posts about knees. Just browse around and see what you feel will suit you best; it needs to fit in with your time schedules and your lifestyle and... hopefully one you will not find too onerous. Maintaining a regular routine if you have knee issues is essential.
I am just going to add a few more that I found, in here. Exercise to be done at work, in the office or at your desk or table at home. You may get the odd strange look for, colleagues or family, but hey-ho. I like things like this because they can be done at anytime.. anywhere ! I do as I said in last week's post, sit in the evening, reading or watching TV and do ankle circles and toe exercises, etc. etc.
Quick, simple and effective.
Leg raises.
To perform seated leg raises, lift one leg straight out in front of you, keeping it extended for a few seconds, and then gently lower it back down. Repeat this motion with the other leg.
Calf raises.
Just sit upright in your chair and lift your heels up off the ground, then lower...repeat. In
Seated walking/marching
While staying in a seated position, elevate your knees individually, making a marching motion. Up and down, up and down... helping to strengthen hips and quads as well as the lower leg.
Circles:
Raise one foot slightly off the ground while seated and gently rotate your toes in small circles. This toe-circling exercise helps in preserving knee joint mobility. It encourages gentle movement in the knee, preventing stiffness that can occur during prolonged sitting.
Repeat with each foot.
Increasing repetitions will give more benefit.
Knee love while doing the housework. { There a few of these in a past post... !Finding the time '!
Walk briskly and quickly up and down stairs. It's better not to run; and keep your hands free, to ensure safety.
Putting things away? Squat! When picking up things from the floor, separate your feet and keep them aligned with your hips. Bend your knees as you go down, keeping your back straight and contracting your abdominals.
Vacuum cleaning? To strengthen leg muscles. While breathing out, take large steps, bending your front leg and simultaneously flexing your back leg until the knee is just a few centimeters from the ground. Alternate left and right.
Making a cuppa? Whilst waiting for the kettle to boil or watching a simmering saucepan; calf raises... you know the drill.
Start with your legs hip-width apart, before lifting up on to your toes. Hold this position for three to 10 seconds, before slowly coming down to stand on your whole feet again. Repeat this exercise 10 times per set, for three sets, with one minute rest in between sets. This can be done whilst washing the dishes too!
Okay.... just a few ideas here... sit back, relax and just breathe... then, when you are ready, maybe share any exercises, you do to keep those knees in check? Have you had any problems and what did you do to ease the problem. I do know that Bruch1 and ktsok have had a few problems... also LeeU ... hopefully they may pop in and share .
Looking forward to seeing you later. I'll be back after a very foggy run....if I am not, come looking !
Oldfloss x
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