Dec
13

Workouts to prevent MCL Injuries

Author sgalley    Category Uncategorized     Tags

MCL Injuries

MCL Injuries

Acute MCL injuries in the knee can be cured with the right kind of therapies and exercises. It is quite interesting to note that a wide range of activities can result in MCL injuries. From lifting heavy objects to using bad shoes to poor flexibility to muscular weakness to bad warm-ups, MCL injuries are caused due to many reasons. Though these injuries cannot be avoided completely, you can reduce its risks.
Reduce Weight!
First of all, you should manage your weight within a specific limit. Always remember that every pound of weight you gain will inject 5-pounds of pressure on the ligaments and joints. This is why you should lose weight to increase the strength and lifespan of your knees. A recent study declared that individuals with arthritic knees will decrease at least 10% of pain by losing 5 pounds!
Warm-ups and Cool-downs
To avoid MCL injuries, you should engage in warm-up and cool-down sessions. Warm ups will prepare your muscles and joints for intense physical activities. As a result, your overall performance will increase and the chances of injuries will reduce. Usually, people who exercise less frequently are advised to engage in longer warm-up routines. Here is a simple but powerful warm-up routine:
1) Start slow but energetic! Do five minutes of walking, biking or swimming.
2) Step ups will prepare your leg muscles. Do 15 reps and 2 sets per leg.
3) Hamstring curls are required for a firm tummy and buttocks.
4) The warm-up routine ends with straight leg lifts that should be done 15 to 25 times per leg.
After an intense fitness regime or sport, you should cool-down. This will reduce the impact any aerobic exercise has on your body. Cool down by breathing in-and-out! Here are few simple cool-down workouts:
1) Walk for five to ten minutes. Light cardio is considered as the best way to bring down your breathing rate.
2) Walking lunges will fine-tune your legs and revitalize your mind!
3) Stretching is another way of cooling down your body! Stretch after few minutes of cardio and walking lunges.
Top Five Fitness Routines
Individuals with improved levels of flexibility are less likely to be affected by MCL injuries. Conversely, there are many workouts to make your flexible. These workouts will have an impact on your hamstrings, calves, hips and quadriceps. Also, a fluid body would have a better and firmer posture. Here are few workouts to reduce the risks of MCL tears:
1) Standing quadriceps are required for balance and support.
2) Standing calf rises will give you a firm posture. It is a way of learning how to balance your body’s overall weight.
3) Standing hamstrings should be performed with lots of care and concern. The workout will make your body much more fluid.
4) Standing hip flexor will make sure the joint between your leg and hip doesn’t face any discomfort during physical activities.
5) Sitting butterfly stretch is another way of strengthening your MCL without much strain or discomfort.

MCL Injuries

MCL Injuries

MCL Injuries

MCL Injuries
MCL Injuries
MCL Injuries
MCL Injuries

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