The phenomenon of stiff knees is part of the family of joint stiffness and can have several causes.
To alleviate or prevent it, sport and physical activity can play a fundamental role, provided that they are carried out correctly and under the advice and control of your doctor, who evaluates the most suitable movements for each individual case.
rigid means living in a situation in which it is difficult, or even unable at all, to move one or more joints.
This disorder can be sporadic and intermittent or continuous, and be accompanied by other problems such as pain, inflammation, cramps and soreness.
Of the joints, the knee is one of the most prone to stiffness.
Causes
Joint stiffness, including knee stiffness, can be caused by several factors.
Generally the joints tend to stiffen with the passing of the years and with the onset of aging and a reduction in mobility.
Other triggering reasons, this time regardless of age, could be the return to mobility after a long period of inactivity; injuries or trauma such as dislocations, sprains or fractures; severe obesity, the performance of particular activities, excessive physical exertion, wear of the tissues and overuse of the joints and muscles of the knee.
Finally, joint stiffness may also be due to the presence of some pathologies including rheumatoid arthritis, arthrosis, bursitis, hepatitis, leukemia, systemic lupus erythematosus and mononucleosis.
Joint stiffness can be the cause of hot knees after training.
and others that support the knees could be an excellent move because this protects the joint from the stress and shock of the movement, counteracting its stiffness and improving its mobility and flexibility.
To do this, there are stretching and stretching exercises that are particularly suitable.
Leg lift
- Lie on your back, with your right leg extended and your left leg bent and with the sole of your foot resting on the ground.
- Slowly raise your right leg as you tighten your thigh muscles.
- Hold the position for two or three seconds, then return to the starting position.
- Do three sets of ten reps per leg, alternating sides.
As you perform this exercise, keep your abs in traction, as if pulling your navel towards your spine.
Quadriceps stretch
- Stand in front of the back of a chair or against a wall.
- Place one hand on the support in order to maintain balance.
- Bend one knee back, lift the corresponding foot, grasp the ankle with the hand and bring the heel towards the buttocks.
- At this point in the exercise you should feel the pull of the quadriceps muscle in the front of the thigh.
- Maintain the position for 30 seconds, then return to the starting position.
- Repeat three times for each leg, alternating sides.
This exercise improves knee flexibility.
Wall squat
- From a standing position, lean your back against the wall and spread your feet shoulder-width apart.
- Perform a squat by bending the knees to slowly lower the body, keeping the back straight attached to the wall.
- Once you get your knees bent at a 30 degree angle, hold the position for five to ten seconds, depending on your training level, then slowly rise back to the starting position.
This exercise is not particularly suitable for people who, in addition to stiffness, suffer from knee pain.
Stretching of the hamstrings
When the hamstrings are tense, it can be difficult to fully straighten the knee. The following exercise can help loosen this muscle band.
- Sit on the floor, keeping your back straight.
- Extend your legs in front of you and relax your feet.
- Place your palms on the floor and stretch as far as possible towards your ankles.
- Maintain the position for 30 seconds, then return to the starting position.
- Repeat three times for each leg.
As you perform these movements, you should feel a pulling sensation in the hamstrings and a stretch behind the knees. If you feel pain or feel too much traction while trying to reach your ankles with your palms, stop. Finally, avoid arching your back or locking your knees.
Kicks in the water
- Cling to the edge of the pool and let your legs float.
- Gently kick your legs back to stretch the hamstrings and quadriceps.
- Continue for the desired repetitions.
- Exercising in the water using buoyancy relieves stress on the joints.
This movement works the muscles and flexes the knee joints in the same way as squats, but without the added tension of gravity.
Before starting, however, it is always better to do five or ten minutes of warm-up to prepare the muscles, doing a "low impact" activity such as walking.
It is also helpful to do foot exercises and train weak ankles with specific exercises.
There are also targeted exercises to strengthen the hips.
