Page 52 - NGA NATURALmag 2022 Spring-Summer
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Spring-Summer 2022
MOTIvATOR’S CORNER
BY JOHNNY “THE MOTIvATOR” CARRERO NGA CHAIRMAN CA PROFESSIONAL FITNESS TRAINER WWW NGA-CALI COM FITNESSINMINDMOTIvATOR@GMAIL COM The Knee Joint in in a Nutshell
There are are 2 meniscuses in in the the the knee knee joint which are are the lateral and medial The The meniscus acts as shock absorbers for the knee to prevent bone bone on on on bone bone contact (femur to the tibia) The menisci disperses the weight distribution dur- ing ing flexion and and extension and and reduces friction during movement The meniscus is is also referred to as the cartilage of the the knee Wear and tear to the the meniscus results from jumping and and landing There are a a a a few exercises that you may need to avoid in in in order to to prevent injury to to the knee joint These exercises are the following:
impact to the knee in a a flexed position The LCL’s function is to prevent excessive adduc- tion of the knee It is also a a a a stabilizer and when fully extended it will prevent hyperextension An injury to to the the LCL results from an impact to to the the knee while your foot is planted on the ground The MCL’s func- tion tion is to prevent excessive abduction of the knee These types of injuries are most commonly found in football players and skiers In order to strengthen these ligaments you will need to work on balance stretching and strengthening the the muscles surround- ing the knee joint The following are tips needed to prevent wear and tear on your knee joints:
• Box Jumps
• Jump Squats
• • Distance Running • • There are are 4 major ligaments in the knee which are are the ACL (anterior cruciate ligament) PCL (posterior cruciate ligament) ligament) LCL (lateral collateral ligament) ligament) and MCL (medial collateral ligament) The ACL and PCL are crucial for stabilizing the knee joint They both connect the the femur to the the tibia The The ACL’s function is to stabilize the knee when cutting turning and planting Because of this it is is common to to injure your ACL in in sports The PCL is to to prevent the femur from sliding off the the anterior edge o of the the tibia and to prevent the the tibia from displacing the the poste- rior to the femur A PCL injury is caused by a a forceful
• Stop doing UNNECESSARY movements! If the exercise is is not necessary for your sport save the the wear and tear for the the movements that are necessary!
Keeping these tips in in in mind will help you to prevent injury to your knee joints and most impor- tantly it will keep you physically active! n n • • • Learn Proper Form and Technique for exercises Never “LOCK” your knees in any exercise Make sure your seat adjustment is correct for your body Never use MOMENTUM in any of your lifts! Control your your movements let your your Muscles do all the work!
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