Nothing will make you feel old like a bum pair of knees. Walking can be a laborious. Climbing stairs resembles climbing some snow-covered mountain. Even sitting and standing can become an Olympic event.
Maybe you want to start exercising to take off some lbs so you can save your knees. Not a bad plan until you follow a bad plan.
Following the wrong program when you have bad knees will absolutely make them worse!
I am going to go over each in more detail, but the 5 strategies are:
Remove/modify pain stimulus - this often means things like squats, lunges, running and jumping need to be tabled or altered.
Soft Tisse Mobilization (STM) - this is a $2 word for massage. Issues with your quads, IT bands, hamstrings, adductors and calfs need to be addressed.
Ankle mobility - when your ankles do not move, your knees try to move more to compensate. This is bad news for your knees.
Hip-dominant movements - this serves two purposes. It assists #1 and it builds up a part of your body that is probably weak to begin with.
Deloaded knee-dominant movements and controlling knee valgus - all the squats and lunges and running and jumping that we took away in the beginning are brought back to finish your rehab.
Many of us know someone who seems to be a little more clumsy. Maybe they trip a lot, stumble often and sometimes even fall. Maybe I am describing you.
Occasionally losing your balance or stumbling here or there is not a balance problem.
Vertigo is a true balance disorder. Issues that involve the vestibular system (which is a fascinating system) are true balance disorders. These can be triggered by head, neck and eye movements and are often associated with nausea, dizziness and true loss of balance (LOB) which often results in a fall.
Balance is a difficult thing to quantify since it involves many systems and many variables. Your balance is maintained by a dynamic interplay between three systems in the body. In the ideal world, all three systems would work harmoniously together.
Don’t just start running. At some juncture, people realize they need to exercise. Or maybe they used to and they want to get back into it. They grab their favorite shoes and go for a run. Sounds harmless, right?
Don’t just start jumping. Maybe you were never much of a runner. You decide to join a gym. Or maybe you already belong to a gym but visit it “occasionally”. You think about taking some strength training class the gym offers.
It’s day one and you are squatting, lunging, pushuping and jumping more than you have in months. You feel like a dish rag when you are done. You are on your way, right?