Avoiding Leg Injuries from Working Out
When you are working hard to improve the tone and shape of your body, the
last thing you want or need is to hurt yourself.
If you perform an exercise incorrectly, injury can result -- and does, all
too often. Doing too much, too fast is hazardous. Not warming up and/or using
improper form are the most common factors in exercise
related injury.
If a specific part of your body hurts after
any exercise for whatever reason, stop doing the
movement and check with a trainer. If no trainer is available put ice on the
injured area and if it is not better in 24 hours, call a doctor.
When working the legs, if you have no previous problems with your knees or
your back and you use proper form, commonly performed leg exercises such as
those following, may be done with no concern.
General Guidelines
When doing any exercises, make sure you hold your stomach in and keep our torso
stable. When extending legs, make sure not to lock your knees.
Lunges
When you bend downward, do not bend too far forward or backward. Use no back
movement at all. You also want to make sure our front knee does not go over your
tow. If you go over your toe, you can put a lot of pressure on your kneecap
area.
Leg Extensions
This is an exercise performed on an
exercise machine. Extend your legs slowly without
locking your knees. If you jerk your legs upward, you are just using momentum,
not your muscles. You will not benefit from the exercise
if done in that manner. Do not use too much weight
on this machine, as it could be hard on the back.
Leg Press
This is an exercise performed on a machine and is
excellent for the legs. It is also less strenuous on the kneecap area than the
leg extension if done properly. Keep your torso stable, start low on the weight
and build up progressively.
Leg Curls
When working the back of the legs, or the hamstrings, be sure you have the right
piece of equipment. For example, one that is newer and keeps your back from
arching. Also, be sure you are not trying to lift too much
weight as this could put undue strain on your back. Keep your torso stable.
Squats
You can perform squats with free weights or on a machine. A machine can help
guide your back posture, relieving it of undue stress and assuring proper form.
However, with proper form and free-weights, these are great for the entire leg
and should not result in any discomfort. When doing squats with free-weights, be
careful not to bend or flex your back too much. Keep
it stable. The hip, knee and ankle should be all that moves. You need not -- in
fact, should not -- go into a deep knee bend. Also, watch your knees to be sure
they do not extend in front of your toes. Think of the squat as a sitting down
motion; as if you were going to sit down in a chair but decided to get back up.
Keep the back straight!
Step-ups
When you begin doing step-ups, start with a low surface to step onto and no
weights. If you decide to increase the height later, be sure you do not go so
high that your knee is parallel to the ground. As in the squats, you do not want
your knee to go over your toe. Always keep your back straight and upright and be
sure your whole foot is on the surface onto which you are stepping. Step-ups are
great for the legs at any height 4-inches or higher. If you are uncomfortable at
a higher height, lower the stepping surface again. You will still gain; in
addition, the when you incorporate weights you will challenge the muscles
sufficiently.
Aerobic Equipment
General Guidelines
When you are using any kind of aerobic equipment you must be sure you do not use
any bars for support. Use bars only for balance, if needed. Keep your stomach
held in and your chest up.
Stair Climbing Machines
These pieces of equipment are good for leg muscles but they can be hard on the
knees. If you were predisposed to knee problems, you would be better off
avoiding a stair-climbing machine. Also note, you can develop a knee problem
with over use of this machine.
Biking
Biking is good for legs and good for the knees. It takes away the impact of many
other exercises. While biking, be sure that when your leg is down at the bottom
stroke you have a slight bend in your knee.
Elliptical Machines
These are a good choice for working legs and are very easy on the body. They are
non-impact machines yet works very well for cardiovascular benefits.
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