FCI Staff Writer Sacramento 
fcielitecompetitor.com, fciwomenswrestling2.com, femcompetitor.com, grapplingstars.com StockphotoVideo-Shutterstock-photo-Editorial-use
August 20, 2022,
Functioning at 100 percent, the knee allows us to do amazing things.
From football, basketball, ice skating and field hockey to girl’s freestyle wrestling, athletes need their knees to be healthy and flexible.
That is why an ounce of prevention is worth 10 pounds of cure.
Just ask anyone who has suffered a severe knee injury.
The knee joins the thigh with the leg and consists of two joints: one between the femur and tibia (tibiofemoral joint), and one between the femur and patella (patellofemoral joint).
Think about it. It is the largest joint in the human body. It plays an essential role in movement related to carrying the body weight in horizontal (running and walking) and vertical (jumping) directions.
With an eye to injury prevention, some have found that wearing a protective sleeve can be beneficial.
One group we admire appears to have a plan. At enerskin.com they educate, “Enerskin Unisex Knee Sleeves help strengthen your knee, protect your knee, stabilize your knee, reduce knee swelling and inflammation, and recover quicker—even from knee injuries such as a torn ACL, MCL, meniscus and patellar tendon—with patented silicone taping infused onto knee compression sleeves. These are the best, most effective knee sleeves that will do.”
Sounds very effective.
In terms of female wrestling, the informative source rothmanortho.com shares, “The physical stress of wrestling, along with the frequent tendency of wrestlers to bend their bodies into abnormal positions, makes sprains and tears of the ligaments of the knee a serious and persistent risk.”
Good to know. Let’s be proactive in trying to prevent knee injuries.
We will look to video first. https://www.youtube.com/watch?v=xWBSf4BfKRk
Game Changers: 7 Exercises to Prevent ACL Injuries
This video has the assistant of Ali Krieger.
Alexandra Krieger is an American soccer player for NJ/NY Gotham FC of the National Women’s Soccer League (NWSL), the highest division of women’s professional soccer in the United States, and the United States women’s national soccer team.
She first appeared for the United States national team at the 2008 Four Nations Tournament during a match against Canada on January 16, 2008. She has since made more than 100 total appearances for the team.
Ms. Krieger has represented the United States at three FIFA Women’s World Cups: 2011 in Germany, 2015 in Canada, and 2019 in France.
Look at this amazing record.
She was part of the defense that held opponents scoreless for a record 540 minutes and helped lead the United States to become 2015 FIFA Women’s World Cup champions.
That is amazing. When she speaks about knee injury prevention, we listen. It is probably good for you to do so as well. Especially if you are a female freestyle wrestler.
Time to walk over to the bookstore. We like this offering.
Treat Your Own Knees: Simple Exercises to Build Strength, Flexibility, Responsiveness and Endurance
By Jim Johnson
Jim Johnson has researched hundreds of scientific journal articles to find and test the simplest most effective do-it-yourself treatments for knee pain.
In this compact and accessible book, he shows readers exactly how to improve and maintain the functioning of their knees by enhancing the four crucial abilities every knee must have: ** muscular strength ** flexibility ** responsiveness (proprioception) ** endurance A chapter is devoted to each of these four functions, showing why they are essential.
The reader is shown exactly how to do simple home exercises designed to restore or improve that particular ability. The last chapter is a “master plan” that pulls together all the concepts and exercises into a time-efficient exercise program.
The author guides the reader effortlessly through the exercise routine. Clear drawings illustrate the muscles responsible for knee pain and the exact way to do the exercises. All the information is based on research trials and studies and evidence from peer-reviewed journals. The author has chosen for this book the best techniques for relieving knee pain.”
Sounds very comprehensive.
We have a visiting writer with some additional knee exercise suggestions we think you could benefit from.
Find Out How Knee Exercises Can Prevent Knee Injuries and Pain
Building up the actual muscle groups which support the knee joint using knee exercises is undoubtedly extremely essential in protecting your knees from harm and also from knee pain. Weak muscles are not able to effectively support the knee and also absorb shock prior to it reaching your knee and the additional stress placed on your knee may cause injury to the components of the knee joint.
Strengthening exercises could make your muscles tight, therefore always combine knee strengthening exercises with stretching knee exercises. Stretching the particular muscle groups which support the knee together with exercises is without a doubt very crucial for protecting against injuries. Supple muscles are usually not as prone to injuries as tight and constricted muscles. Tightness of the muscles coupled to the knee joint could pull the knee out of alignment.
HOW DO KNEE EXERCISES HELP STRENGTHEN THE KNEE?
Whenever undertaking knee stretching exercises, always be very careful to proceed gradually and not overstretch. You don’t want to tear a muscle. You should increase the duration of the knee exercises bit by bit to avoid overuse problems as well as knee pains. You must be patient. You will see success. Muscle strength must be increased steadily. Whenever muscles, ligaments or tendons are stressed above their limits, incredibly small tears develop. This is normal, and as all these tears repair, your muscles in fact end up larger, stronger and more powerful. These tiny tears must be given enough time to mend or serious complications can develop. Try to avoid exercising the identical muscle groups 2 days in a row in order to give your body enough time to recover. Carrying out knee strengthening exercises up to four times a week will usually be ample. However, you can do you stretching knee exercises more regularly than that.
HOW TO MINIMIZE PAIN CAUSED BY KNEE EXERCISES
The idea is always to protect against injury along with reducing knee joint pain, and not to contribute to it. Don’t dismiss pain or muscle soreness. Pain is your body’s way of safeguarding you from injuring yourself even more. It’s not at all abnormal to experience minor stiffness as well as aching of your muscles that might last up to a day after working out. However barely being capable of moving for a few days following exercising indicates you have overdone it. It’s sometimes difficult to recognize when to stop when you are doing your knee exercises. Sometimes, the aches won’t start until a couple of days after. If it does, you will certainly get a better understanding of your personal body’s limitations. If you have overdone your own knee exercises, rest is very important. When it comes to painful muscles or tendons, applying ice packs can really help minimize swelling and inflammation and also soreness and should help accelerate recovery. You should be free of any pain before returning to your knee exercises program. Having said that, gently working the painful muscles can sometimes help reduce muscle pain.
IF UNSURE ABOUT YOUR KNEE EXERCISES, WHAT SHOULD YOU DO?
If you are suffering from knee joint pain or perhaps a knee injury or reduced movement in your knee joint and are not sure which particular knee exercises will suitable for your condition, consult a doctor or physical therapist who can easily evaluate your condition and provide you with an individualized treatment or exercise regimen.
Kerry Northey has been involved in the natural health care and health food industry since 1987.
Article Source: https://EzineArticles.com/expert/Kerry_Northey/276354
Article Source: http://EzineArticles.com/6641423
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OPENING PHOTO fcielitecompetitor.com, fciwomenswrestling2.com, femcompetitor.com, grapplingstars.com StockphotoVideo-Shutterstock-photo-Editorial-use
https://en.wikipedia.org/wiki/Knee
https://rothmanortho.com/stories/blog/wrestling-injuries
https://www.youtube.com/watch?v=xWBSf4BfKRk
https://en.wikipedia.org/wiki/Ali_Krieger
https://www.fciwomenswrestling2.com
https://www.fcielitecompetitor.com/
https://fciwomenswrestling.com/
NOTE: Very important, whenever you are engaging in a new exercise or sport for the first time, please consult with your physician first.
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