Stone Tan Posted May 15, 2021 Report Share Posted May 15, 2021 What kind of warm up exercise should I do before I go for jogging to prevent my keen cap injury? Quote Link to comment Share on other sites More sharing options...
Coolbriz Posted May 15, 2021 Report Share Posted May 15, 2021 Knee rotation and leg stretching? Quote Be cool, like a breeze... Link to comment Share on other sites More sharing options...
BudakFit Posted May 27, 2021 Report Share Posted May 27, 2021 Warm up cool down....normal stretching... Quote Link to comment Share on other sites More sharing options...
ReubenH Posted June 18, 2021 Report Share Posted June 18, 2021 On 5/15/2021 at 10:56 PM, Stone Tan said: What kind of warm up exercise should I do before I go for jogging to prevent my keen cap injury? To warm up you may want to walk for about 10mins to your starting point then start with a slow jog for about 5 mins, about 50% of the heart rate you will be when actual jogging.  That said, jogging will never prevent knee cap injury. You may want to try preventive measures like taking glucosamine or applying the topical glucosamine gel. Alternatively, swimming is another form of cardio that has less impact on knees (if you don’t do breaststroke). Kimochi and Derren 2 Quote Link to comment Share on other sites More sharing options...
Derren Posted June 18, 2021 Report Share Posted June 18, 2021 Do dynamic stretches and like ReubenH advised, get your heart rate up so that your muscles get warm and ready for work.  https://www.runnersworld.com/training/g20862002/dynamic-warmup-stretches/   I prefer climbing stairs to running. Apparently, there is less impact on the knees than running on flat ground. However, do take the lift on the way down. I personally walk down the stairs because it works different muscles, but climbing down can be hard on the knees.  https://goqii.com/blog/stair-climbing-one-of-the-best-exercises/ Quote Link to comment Share on other sites More sharing options...
BudakFit Posted June 21, 2021 Report Share Posted June 21, 2021 Army warm up and cool down helps. In the parks, warm or cool down near shelter or any wall that can help you stretch.... Quote Link to comment Share on other sites More sharing options...
yoyo74 Posted October 24, 2021 Report Share Posted October 24, 2021 I do not even do warm up before i go jogging lol. To prevent knee cap injury you need to choose a terrain that is not rocky as stepping on a rock often gives big strain to the knee to prevent you from falling. Also choose a lesser down slope terrain as down slope also give great impact to the knee. When running try not to lift your leg too high and slam down to the ground, this way usually only leads to slow jogging. Quote Link to comment Share on other sites More sharing options...
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