With the arrival of summer and the end of the year vacation, traditionally, the number of people in gyms, clubs, courts, streets, and trails increases. Some were searching for a healthier and more beautiful body, and others enjoyed the free time that work did not allow during the year.

Although most coaches know how to guide their students well, and there is common sense in the training sheets of those who were stopped and those who never trained, exaggeration in both the volume and frequency of training is expected at this time of year. In most cases, this is due to the anxiety of racing against time in search of faster results.

Improve Your Fitness

It is physical conditioning for a particular sport, performed by an experienced physical trainer and, if possible, observed by a physical therapist like in prime care orthotics & prosthetics.

Tips For Healthy Knees In Summer

For sports that involve repetitive deceleration of the lower limbs, such as street running, trekking, and tennis, for example, the coach will focus on eccentric quadriceps strengthening, that is, the ability of the anterior thigh muscle to contract against resistance to absorb kinetic energy, sparing the joints.

For sports such as soccer, futsal, and rugby, which involve sudden changes in direction, training also involves improving the neuro-muscular response, called plyometrics. Plyometric exercises help develop rhythm, speed, strength, and muscular endurance. Plyometrics used correctly for a specific purpose, can be a valuable attribute for your athlete, as well as the general and specific conditioning of your entire athletic program.

Get Ready For The Sport

Performed, essentially under the supervision of a physical trainer like in Custom Prosthetics Solution in Las Cruces Cruces specialized in a particular sport, it is about the technical knowledge of the sport that you want to practice and involves the training, posture, and progression of the individual in the sport to gain physical resistance or for competition. This phase allows the coach to dose the athlete’s performance in the sport to avoid overloads of volume or intensity in training. It is common for a street runner who trains without supervision, for example, to run 10 to 20 km on consecutive days and, at the end of a specific time, develop injuries.

Finally, the athlete’s awareness that the multidisciplinary team must evaluate and accompany him during the training period avoids injuries and can maximize performance, making the sport reach its primary objective: health promotion.

Don’t Overdo It Daily

Biomechanical studies show that common everyday gestures such as walking downstairs impart a force of 2x the individual’s weight. People who use stairs a lot or walk on uneven terrain would, in theory, run the risk of overloading. Another “enemy” of knee health is women’s high-heeled shoes. Studies have shown an increase in pressure between the patella and the femur of 23 to 30%, and the risk of injury would increase proportionally to its frequency of use. In addition, it would also be linked to the shortening of the calf muscles and weakening of the anterior muscles of the leg, predisposing to other injuries such as shin splints, stress fractures, and Achilles tendinitis.