The 7 Minute Workout

Start with something you learned in elementary school: jumping jacks. Stand up withyour legs spread and your hands touching overhead.Then as you jump, bring your legsback together and put your arms to your sides. You can speed these up or slow themdown to suit your fitness level. Do this for 30 seconds, take a 10-second break, andgo right to the next move. If you’re new to exercise, or it’s been a while, it’s a good ideato get a gym instructor or other fitness pro to help you with proper form.

Push-Ups

Get into a “plank” position on the floor or mat, feet together with toes tucked under, hands planted flat below your shoulders. Slowly bend your elbows and lower your body toward the floor, as far down as you can go keeping back and hips level. Then press back up and repeat for 30 seconds. You can make this easier by resting your weight on your knees instead of your feet.

To boost intensity, try resting your feet on a low bench or step instead of the floor.
 
Ab Crunch  

Start with a basic crunch: Lie flat on your back, with your knees bent and feet on floor. Tighten your core. Press your lower back into the mat and reach toward top of knees. Return to starting position but keep core tight and repeat for 30 seconds.

Step-Up

Stand facing a sturdy chair or bench. Step up onto the chair or bench with your left leg,coming all the way up to stand on it with both feet fully. Then step back down and come back up, starting with your right leg this time. Do as many as you can in 30 seconds.

Get your heart pumping!

Squat  

Stand with your feet shoulder-width apart and toes forward. Bend your knees as you hinge at the hips, shifting them back and down like you’re about to sit in a chair. Lower yourself as far as you comfortably can, keeping most of your weight on your heels.

Stand back up. Repeat for 30 seconds.

Triceps Dip on Chair  

Sit on the front edge of a stable and sturdy chair or bench, and put your palms on the edge, fingers pointing forward or slightly toward you. Ease off the chair, supporting your weight with your heels and your palms. Slowly bend your elbows as you lower yourself
toward the floor, then push back up. Repeat for 30 seconds. You can make this exercise more challenging by supporting yourself on one leg at a time.

The Safe Way To Deal With Runners Knee

runnerskneeIts often the case that when you discover a condition named after a specific sporting activity such as tennis elbow or runner’s knee then you naturally tend to believe that the people who are avid participators in those are the only ones who get affected. Of course this isn’t the case for we name such conditions for no particular reason. Its true that while runners knee is something that many athletes are stricken down with the fact is that any athlete who uses their legs a lot – a cyclist, pole-vaulter, boxer, and so on can be struck down by the condition just as easily. In fact, its rather ironic that runners knee isn’t actually one specific condition, rather its a term that doctors use loosely to describe a set of problems that occur in the knee.

For instance, almost every type of athletic pursuit that requires you to bend and straighten your knee repeatedly can bring about the condition. The reason is that such motion can rub your nerves the wrong way. Sometimes, the tendons that connect your muscles to the bones around the knees can get injured and cause pain and inflammation. In a significant number of cases, overworked and inflamed tendons become very painful, to the point where even walking can be difficult. In some cases, simply landing hard on your knees can cause the kind of nerve or tendon injury that results from overuse and exercise.

The worst thing is that runner’s knee can make you feel lousy. The main symptom is a severe pain around the kneecap – most specifically where the thigh bone meets the kneecap. Sufferers often experience a grinding and popping sensation in the knee and there is usually pain when you climb downstairs or even when you try to walk or sit down. The most sensible thing to do if you develop runners knee is to have your doctor give you an MRI or even just an x-ray or CT scan to confirm the extent of the problem. While all of this does sound a little scary, you should be reassured by the fact that treating runners knee is actually quite straightforward. Most minor cases go away some rest and icing of the affected area for about a half an hour each day. The symptoms are usually drastically reduced after a week or so especially when combined with a tight knee support. If it hurts when you sit down then you should try elevating your knee with a pillow and it doesn’t hurt – no pun intended – to take some take NSAIDs i.e. painkillers like Advil – to settle the swelling and pain.

Athletes often suffer from aching joints and muscles and so they are usually better taking acetaminophen in place of Advil because this causes fewer stomach complaints with prolonged use. If you have runners knee and you want to resort to painkillers, then doctors are usually of the opinion that Tylenol is one of the safest on the market but, as with everything stick to the recommended dosage and limit yourself to no more than 6 tablets a day.

Researchers have found now that simple well thought-out stretching exercises can help a great deal with keeping runners knee at bay. Exercises especially that strengthen thigh muscles and leg muscles making them stronger and more flexible make the occurrence of runner’s knee a lot less frequent.

How To Treat Running Knee Pain

There are hundreds of ways to exercise and get into shape. You have to do what you love if you want to lose weight or if you simply want to stay in the good shape that you are already in. If you are into sports, exercise to stay ready to go is important. You can always improve your strength and stamina no matter how healthy you may already be. Running is something that most find they either love or hate. If you love running and have run for your entire life, you may end up with running knee pain. If you understand why this can happen, you can make changes to make your favorite hobby more enjoyable again.

Running knee pain can happen simply with age or overuse. If you are an older runner and you are experiencing a lot of pain, this may be something you have to talk to your doctor about. It could be that your joints are getting dried out and worn out. You could have damage that is reversible under the care of a good doctor. You will probably be referred to a specialist. Surgery is not always needed, but with certain conditions it can help. Aging is never easy, but that does not mean you have to accept pain as a part of it. See if you can get help.

Your running knee pain could just be because of the way that you run. If you have feet that are out of line, whether pigeon toed or a bit bow-legged, that could be the cause of your pain. Your spine could also be out of alignment, which is putting more pressure on your knees when running than necessary. Also, it could simply be that you were born with something that in the long run causes pain in your knees while running. If you have the same pain while climbing stairs, seek help for unusual reasons for your pain.

Where you are running can have a huge impact on running knee pain. Running on sand can be problematic for some runners and not bother others. Because the sand sinks, your foot and knee can twist just slightly as your body rights itself, causing damage. Running on concrete or pavement is also a problem for some people because of the shock that it puts on the legs. Think about where you are running and even how good your running shoes may be. Just changing these can help with your pain in a short period of time.

You should also consider changing the way that you run has an impact on your running knee pain. You may have to wear a knee brace to keep your knee in proper alignment so that you are not doing any more damage to your joints. If you are worried and seeing a doctor, you can try the brace and a pain reliever as a short term fix until your doctor can find out what is wrong and what can be done to help. Just remember that some damage can affect your legs for life, so if your doctor tells you to stop running for a while, you have to listen.

© 2016 AVAC

Theme by Anders NorénUp ↑