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Knee and Back Problems

Knee and Back Problems in Exercise How To Relief The Pain

Knee and back problems are two of the most common health related issues that affects a large number of people.

Regardless of whether these problems stem from work-related injuries, or are hereditary or accidental, the fact is that most people will experience pain or other symptoms at some point of their lives.

However, it is a common mistake to think that due to these symptoms you should stop exercising. What I mean by this statement is, once you have recovered from an injury you should practice regular physical activity, as this will help to reduce your knee or back problems.

Knee Problems

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If you have knee and or back problems you should understand that taking regular exercise may be the best medicine.

Almost everyone has experienced knee pain. Whether it is caused by chronic disease or due to over use. For example many professional dancers suffer with this type of problem at some point during their career.

Ceasing all exercise will not result in you feeling less pain.

You should strengthen your gluteus, your quadriceps, your hamstrings and most importantly the muscles around your knee joints to decrease the stress on the knee joint itself. As a result you will feel less pain.

You should ensure you maintain a healthy weight as being overweight can put extra pressure on your knees. Avoid wearing too higher heel – stilettos may look beautiful but these can cause tightness in your calf muscles and cause even more problems.

When exercising never bend your knees to a point where your knees extend beyond your toes. For example, whilst performing squats the knee should be in line with your ankle; the same applies to lunges.

Never perform deep squats; only go to where it is comfortable to you and do not ever perform full-arc knee extensions, these put a  lot of pressure on the kneecap.

Back Problems

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There are many causes of back problems but the most common have to do with posture whether caused by too many hours seated at a desk, or are hereditary or due to lack of exercise.

As mentioned above, exercise is the key to prevent and assist in reducing back pain.

You should maintain a healthy weight and perform exercises that strengthen your core. This will help to correct your posture. A very good exercise to perform to strengthen your core is the plank or alternatively any form of stretches that require you to lay on your back.

Even when you are at your desk try to keep your back as straight as possible and also when walking down the street.

When exercising you should keep a neutral spine and engage your abs. You should also keep your knees slightly bent as this helps to protect your lower back.

Wear appropriate foot wear with cushioning and support whilst exercising.

Avoid performing exercises such as full sit-ups and some abdominal crunches.

You should also avoid contact sports and high-impact exercises as too much jumping and jumping too high can aggravate back problems.

Either way knee and back problems should not stop you from doing exercise regularly.

Zumba and Belly Dance are extremely beneficial for these types of problems as they have all the benefits necessary to assist you in a pain free and healthier life style.

If you have knee and back problems, now you know what to do, Carla Lima Dance can help you to adjust any of the moves performed in any of her classes.

All the information provided is based on scientific evidence and on a general knee and back problem diagnostic; you should always consult your doctor before starting any physical activity.

 

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