Number One Exercise to BULLETPROOF Your Knees! | Knees Over Toes Guy

Lose weight if you’re overweight. People who are overweight, particularly the obese, experience more knee pain from increased compression on the joints. The increased pressure wears out the knees with time (arthritis) and also leads to more irritation and injury to ligaments and tendons. In addition, obese people are more likely to develop flat feet and fallen arches, which promotes “knock knees” and puts more strain on the outer (lateral) part of the knee joints. As such, losing weight takes pressure off your knee joints and reduces the likelihood of pain.The safest and most effective way to lose weight is by reducing caloric intake by 500 calories per day can lead to four pounds of lost fat per month.[2] Exercise is important for strengthening the muscles around your knees, which act as secondary “shock absorbers”. Consequently, the stronger the muscles are around your knees (quadriceps, hamstring and calf muscles), the more impact they can absorb.[3] However, not all exercise is beneficial for your knees, especially if you already have knee pain. High-impact exercises such as jogging, running, tennis and stair climbing can cause more knee pain. Thus, stick to basic walking and cycling, either outside or inside your gym.Gym exercises that increase the strength of your quadriceps (thigh muscles), hamstrings and calves without significantly impacting your knee joints include: mini-squats, leg presses and leg extensions. These exercises should be painless and done with knee flexion — not more than 45 degrees.f your knee pain is sudden (acute) from trauma and involves inflammation, then using some form of cold therapy (crushed ice, ice cubes, frozen gel packs, veggies from the freezer) is the best approach for reducing pain and swelling.[4] Ice constricts (vasoconstricts) blood vessels close to the skin’s surface, which reduces blood flow — important for controlling inflammation. Tearing the ligaments or meniscus (cartilage) of the knee are common acute injuries and typically cause sharp and throbbing pains.Apply cold therapy to your painful and inflamed knee for between 10–15 minutes or until numb. Start with three to five times per day until the symptoms fade away.
Wrap crushed ice or frozen gel packs in a thin cloth before placing it on your skin — it’ll help prevent frostbite and skin irritation.