These tricks of the knee I give you for free! These knee hints are extremely effective when you are exercising or simply moving in a way that might add stress, strain, or pain. These tricks include:
- Squeeze your glutes (butt) when you walk, step, or step up.
- When twisting pay attention to the area around the knee and recognize if you should lift the opposite heel of the direction you twist, such as with faster twisting movements. This also will protect the ankle and sometimes the hip.
- When doing lunges or putting pressure into the knee, make sure the knee aims towards the little (smaller) toes. To be even more careful, make sure that the knee stays over the ankle and goes no further, especially if lunging forward or sideways.
- If in a wide leg stance or any stance where you need to protect the knees, then lift the toes to tighten the muscles around the knee. The same can be applied if you have knee pain but absolutely must continue with an activity. In which case flexing the toes up, will allow those protective muscles around the knee to activate, thus helping not to exacerbate or make the issue/pain worse.
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Disclaimer: These hints are obviously short term care and immediate techniques. Long term knee care [via US health news] include: losing weight, strength training for all parts of the thigh muscles, strengthen the hamstrings, low knee impact exercises (if/when you can focus on those), icing the area (after-care), resting them when strained or stressed, and noticing when that occurs (as we in yoga teach as body or self-awareness).