Weekly Wellness: Knee Health

10 months 3 weeks 16 hours ago September 05, 2016 Sep 5, 2016 Monday, September 05 2016 Monday, September 05, 2016 12:51:00 PM CDT in News
By: Amanda Barnes, KOMU 8 Wellness Coach
loading

COLUMBIA — I’m sure it doesn’t surprise you to learn that knee injuries are one of the most common injuries a person can experience. Men, women, children, elderly – everyone can be susceptible to knee injuries.

Sprains, strains, bursitis, dislocations, fractures, meniscus tears, and overuse injuries - these are all types of knee injuries. Knee injuries are generally caused by twisting or bending force applied to the knee, or a direct blow, such as from sports, falls, or accidents. Risk factors for knee injury include overuse, improper training, having osteoporosis, and playing high-impact sports that involve sudden changes in direction.

So how can we protect our knees? Here are some exercises you can do to help keep your knees healthy:

Keep your hips strong: to work on your hip strength, you can do single-leg raises while lying on your side, as well as side-lying clamshells.

Keep your glutes strong: performing glute bridges are a great exercise to work the glutes, hamstrings, and the lower back.

Work on balance: stand like a flamingo! Standing on one leg for a specific amount of time (starting easy with 10 seconds and then working up from there). Once you find balancing on one leg while on the floor for :45 or :60 relatively easy, try standing on an unsteady surface like a balance pad or pillow. Do the same balancing progression with time.

Perform dynamic exercises: most of our movements tend to be forward/backward. Try incorporating lateral movements (like side steps) into your exercise routine.

Plyometrics: performing plyo drills like hopping in place, then hopping over a line, then progressing to box jumps, are all great for your knee strength.

Agility drills: perform quick steps/movements in all different directions (especially laterally). Focus on landing on each leg independently.

I cannot stress enough how important form is when performing any and all of these drills. Use mirrors, watch what you’re doing. Have someone else watch what you’re doing. When a client breaks form, there is a real concern that an injury may occur.  

Humans are living much longer lives these days. Your knees need to last you a long time. Keep them healthy.

 

 

 

 

 

 

More News

Grid
List
JEFFERSON CITY (AP) — Missouri state workers in Jefferson City are getting an extra holiday this year — Aug. 21,... More >>
1 hour ago July 28, 2017 Jul 28, 2017 Friday, July 28 2017 Friday, July 28, 2017 12:44:00 PM CDT in News
Ralls County, Mo. - Emergency personnel found two people dead in a crashed airplane at a soybean field six miles... More >>
2 hours ago July 28, 2017 Jul 28, 2017 Friday, July 28 2017 Friday, July 28, 2017 11:19:00 AM CDT in News
COLUMBIA — Columbia Police have a teenager in custody on suspicion of involuntary manslaughter in relation to a fatal crash... More >>
3 hours ago July 28, 2017 Jul 28, 2017 Friday, July 28 2017 Friday, July 28, 2017 9:58:00 AM CDT in Top Stories
SPRINGFIELD, Mo. (AP) — A detective has testified that a 16-year-old said it had "been a really fun day" when... More >>
4 hours ago July 28, 2017 Jul 28, 2017 Friday, July 28 2017 Friday, July 28, 2017 9:20:00 AM CDT in News
SUNSET HILLS, Mo. (AP) — A suburban St. Louis woman whose water broke during a traffic jam has delivered her... More >>
4 hours ago July 28, 2017 Jul 28, 2017 Friday, July 28 2017 Friday, July 28, 2017 9:14:07 AM CDT in News
COLUMBIA - Boone County sheriff’s deputies are looking for a man wanted on suspicion of several felonies, including robbery, kidnapping... More >>
4 hours ago July 28, 2017 Jul 28, 2017 Friday, July 28 2017 Friday, July 28, 2017 9:09:00 AM CDT in News
KANSAS CITY, Mo. (AP) — Authorities say a 34-year-old man has been charged with driving while intoxicated in a deadly... More >>
5 hours ago July 28, 2017 Jul 28, 2017 Friday, July 28 2017 Friday, July 28, 2017 8:10:33 AM CDT in News
JEROME, Mo. (AP) — Authorities say a woman has drowned in the Gasconade River in mid-Missouri. The Missouri State... More >>
7 hours ago July 28, 2017 Jul 28, 2017 Friday, July 28 2017 Friday, July 28, 2017 6:31:00 AM CDT in News
ST. LOUIS (AP) — A St. Louis judge declared a mistrial after jurors were unable to agree on a verdict... More >>
7 hours ago July 28, 2017 Jul 28, 2017 Friday, July 28 2017 Friday, July 28, 2017 6:24:45 AM CDT in News
KANSAS CITY, Mo. (AP) — The Latest on storms that caused widespread flooding in the Kansas City area (all times... More >>
7 hours ago July 28, 2017 Jul 28, 2017 Friday, July 28 2017 Friday, July 28, 2017 6:18:24 AM CDT in News
FERGUSON, Mo. (AP) — A man has been charged in a hit-and-run crash that fatally injured a woman in a... More >>
7 hours ago July 28, 2017 Jul 28, 2017 Friday, July 28 2017 Friday, July 28, 2017 6:10:00 AM CDT in News
ST. LOUIS (AP) — A car passenger who was shot on Interstate 70 in St. Louis has died, days after... More >>
7 hours ago July 28, 2017 Jul 28, 2017 Friday, July 28 2017 Friday, July 28, 2017 6:04:39 AM CDT in News
ST. LOUIS (AP) — The children of a woman who was among four people killed when a steam-filled tank weighing... More >>
7 hours ago July 28, 2017 Jul 28, 2017 Friday, July 28 2017 Friday, July 28, 2017 5:59:52 AM CDT in News
JEFFERSON CITY – The Jefferson City YMCA’s Back-to-School Drive is aiming to help more kids in the community's elementary schools.... More >>
12 hours ago July 28, 2017 Jul 28, 2017 Friday, July 28 2017 Friday, July 28, 2017 1:42:00 AM CDT in News
COLUMBIA - A former University of Missouri student filed a lawsuit Thursday against the Kappa Alpha Order Fraternity, the Alpha... More >>
16 hours ago July 27, 2017 Jul 27, 2017 Thursday, July 27 2017 Thursday, July 27, 2017 9:38:00 PM CDT in News
COLUMBIA - Local businesses heard plans for the Nifong Boulevard Improvement Project at a meeting Thursday. The project is... More >>
19 hours ago July 27, 2017 Jul 27, 2017 Thursday, July 27 2017 Thursday, July 27, 2017 6:39:00 PM CDT in News
CENTRALIA - Sen. Claire McCaskill, D-Missouri, joined a bipartisan collective of senators with the goal of ending China's ban on... More >>
19 hours ago July 27, 2017 Jul 27, 2017 Thursday, July 27 2017 Thursday, July 27, 2017 6:12:00 PM CDT in News
COLUMBIA - The American Red Cross issued an emergency appeal earlier this month for eligible individuals to donate blood or... More >>
19 hours ago July 27, 2017 Jul 27, 2017 Thursday, July 27 2017 Thursday, July 27, 2017 6:10:00 PM CDT in News
Columbia, MO
Broken Clouds 81°
2pm 83°
3pm 83°
4pm 84°
5pm 84°

Select a station to view its upcoming schedule:

Coming Up Next

1:00p
Days of Our Lives
2:00p
The Dr. Oz Show
3:00p
Dr. Phil
1:00p
Maury
2:00p
Judge Alex
2:30p
Judge Alex

Tonight's Schedule

7:00p
America's Got Talent
8:00p
Dateline NBC
7:00p
Masters of Illusion
7:30p
Masters of Illusion
8:00p
Penn & Teller: Fool Us
9:00p
KOMU 8 News @ Nine on The CW
9:30p
Seinfeld