September 11, 2022,
Some things, though said over and over before, bear repeating. If you are a Newer Female Wrestler? Session Girl too?
Strengthen your knees.
Build up your knee muscles.
Prevent knee injuries through training.
Yes, build up and protect those knees at all cost.
We can’t tell you enough how over the years, we have watched many female wrestlers and Session Girls leave the game or only engage in semi-competitive wrestling, due to knee injuries.
The stories are legion.
So, you’ve probably heard this theme before but it bears repeating, over and over again.
Let’s get started.
First, at the gym.
Here is a nice video to get us started. We love the clarity of instruction.
Knee extension with weight machine
https://www.youtube.com/watch?v=KTBoRp93WOY
And another.
Leg Press - https://www.youtube.com/watch?v=fM2WvgirlLM
These videos are great because the instructions on how to set up your knee workouts are very simple.
We are off to a good start.
Now let’s turn to book form.
The ACL Solution: Prevention and Recovery for Sports' Most Devastating Knee Injury Paperback – June 19, 2012
By Robert G. Marx
“In The ACL Solution, you'll find close to 50 ACL-specific exercises designed by Dr. Myklebust, a physical therapist for the Norwegian national women's handball, soccer and volleyball teams, and a world-renowned expert on the science of ACL injury prevention. You'll learn how to better balance your body and strengthen the muscles around your knee to provide greater stability and endurance. Whether you're the parent of active children, a promising young athlete, a coach, or a 40-year-old who lives for his or her weekly basketball league, this book is a must read.
The ACL Solution Features:
- The Prevention Program, the center of this book, describes and illustrates the exercises that prevent ACL injuries.
- A FAQ section, containing commonly asked questions by people who have had recent ACL tears.
- An anatomy section that describes the anatomy of the knee.”
Good to know.
We initially started, through video, with exercises to help strength your knee.
With competitive female grappling and sometimes even Session Girl wrestling, you can thrust, engage or be bent in ways that can mildly to severely injure your knees. We love the above book and how it addresses prevention of serious knee injuries.
Now let’s turn our attention to a visiting writer with more suggestions and insights.
Knee Exercises for Lifelong Care
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One in three Americans over 45 reports having knee pain. Knee exercises and proper care can help you avoid being one of these people.
If you already have knee pain, you can lessen or eliminate it with some simple steps and common sense.
Your knees are complicated structures. Muscle, tendon, ligament and bone must coordinate smoothly over a wide range of motion for you to remain pain free. You can aid this process by what you do and also by what you avoid doing.
Keep the Load Down
Just like a truck that's overloaded and under performs, your knees need the proper nutrition (like a truck's gas, oil, grease and tire pressure) and to be used within their physical capacity (like a truck's maximum load limit).
Your knees love Calcium and vitamins C and D.
Calcium is abundant in dairy foods, as well as fortified cereals, soy, tofu, salmon, spinach, oatmeal and white beans.
Vitamin C is found in red & green pepper, guava, kiwi, oranges, strawberries, brussel sprouts, cantaloupe, broccoli.
Vitamin D is principally manufactured by your skin and requires direct Sun exposure. In winter or if you wear sunscreen all the time, you should consider a supplement, as food sources are few. The best are fish such as salmon, tuna and mackerel and fish oils.
If you are overweight, you are putting too great a load on your knees' structure. Start by evaluating where you stand physically through evaluating you BMI (Body Mass Index). Our chart and tools can help you do this. Then you will know if weight loss should be part of your knee exercise plan.
Lower the Stress
When you choose knee exercises, or any exercise, lighten up on your routine until you build strength. If you have engaged in high-impact exercise such as running, dance, skiing or tennis, slow down a bit, particularly if you experience any pain. As an orthopedic surgeon once told me, "you cannot exercise away pain."
You could also change to low impact knee exercises such as swimming, cycling or yoga.
Stretch & Strengthen
Avoiding injury requires being limber while maintaining solid muscle groups around the knee. You do not need an expensive gym membership to do this. Our simple home stretches will target the major muscle groups affecting your knees. Warm yourself by walking briskly (even in the house) for a few minutes before stretching.
Outdoors, bicycling is one of the best knee exercises to build strength. Indoors, all you need is a wall and some comfortable, stable shoes or bare feet.
For quadriceps, do simple leg lifts with your back against a wall, using ankle weights as you gain strength. Do three repetitions of 15-20 lifts.
For hamstrings, face the wall and bend your leg at the knee until your lower leg is parallel to the floor. Hold for 3 seconds and lower. Do repetitions as before, and add ankle weights as you are able.
When you are stronger, stand with your back against the wall and gently slide your back down until you are in a seated position, still with your back against the wall. Hold for 2-3 seconds and slowly return to standing. These wall squats are difficult, so take them slowly. You will be sore if you try too many at once.
Gear
Equipment will not substitute for weight loss, proper nutrition or knee exercises, but using well fitted sneakers, walking or cycling shoes with arch support will ensure that your knees are not placed in a compromised position from the start.
Keith Barnaby, Esq. owns and directs Elder Care Management, http://youreldercare.com, dedicated to helping seniors save money, avoid planning mistakes and anticipate what services they'll need to remain happy as they age. Using his skills from a 17 year legal career and his work in scientific research and emergency care, he works throughout the U.S. from his PA office. Keith speaks Spanish and French.
You may contact Keith for a complimentary consultation at keith@youreldercare.com.
Article Source: https://EzineArticles.com/expert/Keith_Barnaby/720641
Article Source: http://EzineArticles.com/5099348
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NOTE: Very important, whenever you are engaging in a new exercise or sport for the first time, please consult with your physician first.
