However, if you do it incorrectly or overdo it, the knee joint, one of the joint that bears the most weight in the body, will be vulnerable.
According to experts, just paying attention to a few small principles can help you maintain the effectiveness of your exercise while still protecting healthy knee joints in the long term.
Warm up thoroughly before exercising
Many people ignore this step, but according to Dr. Nicholas DiNubile, an sportsorthopedic expert at the University of Pennsylvania (USA): The right warm-up helps warm up muscles, increase blood circulation and reduce the risk of knee injury by up to 50%. Spend at least 510 minutes doing joint rotations, small steps or light squats.
Pay attention to your posture and technique
When doing exercises such as squats, deadlifts or leg presses, the knees should not exceed the toes. The wrong position puts pressure directly on the cartilage, which can easily lead to degeneration in the long run, warned Coach Joe Holder (Nike Master Trainer, USA).
Gradually increase the weight
Sudden weightlifting causes ligaments and muscles around the knee to not be able to adapt. Experts recommend only increasing the maximum weight by 10% per week to give muscles and joints time to recover.
Finally, don't forget your day off. Muscles and joints need time to regenerate after each heavy exercise session. Lack of rest time causes micro-traumates to accumulate, leading to pain and swelling in the knee joint. The British Sports Trauma Association (BASR) recommends taking at least 1-2 days a week off to recover.
Weightlifting properly not only makes you feel stronger and more beautiful, but also protects your bones and joints. Listen to your body, practice the right techniques and maintain perseverance, that is the golden secret to keep your knee joint healthy.
