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After each work out, he suggests you consider this as part of your regimen for healthier knees.

Training regimen:
2 hard days of training
2 days off, and 2 days on, (light duty and heavy duty).

But you must have one to 2 days of rest in a 7 day week to some degree for you tissues to repair and allow for regeneration.

Changing the muscle groups you work each day is also key to getting better results.

This heating and cooling prevents scar tissue build up but increases blood flow to the tissue you’ve just utilized. As we use our muscle tissue, ligament and tendons especially we create Micro tears. This is normal as our body is designed to improve, by “breakdown and build up” methods. So in order to keep it managed while under great strain from intense training and even more intensified training as we get closer to the day of the competition, it becomes even more necessary and critical to be aware of the care we must take to prevent injury. Micro tears in tendons especially need to be managed as scar tissue buildup restricts flexibility and the all too critical longevity of flexibility in tendons in our training careers. We must manage our body and manage our tendons, muscles bones, blood flow etc. by whatever means necessary. Icing and cooling is a common and well received treatment to preserving our knees.

Resting one group and progressing with another will give you the continuous momentum (without Halting) toward your goal.

Injury treatments by physical therapy or prevention are key to maintaining fitness.

Common Knee injury treatments are:

A.) Heat and then ice for 10 minutes for a half hour minimum total.
12 to 24 hours (10-15 minutes intervals)
Apply heat with a warm wrap or warm bath.
Apply ice next.

B.) Heat 15 to 30 minutes after icing for 15 to 30. (20 minutes is generally optimum)

There are specific wraps you can purchase that apply and hold heat in for the knee as well as ice it down.

This heating and cooling prevents scar tissue build up but increases blood flow to the tissue you have just utilized. As we use our muscle tissue, micro tears occur in the ligaments and tendons. This is normal as our body is designed to improve, by “break-down and build-up” methods. In order to manage the break-down placed on our bodies while under great strain from intense training and even more intensified training as we get closer to the day of the competition, it becomes even more necessary and critical to be aware of the care we must take to prevent injury. Micro tears in tendons especially need to be managed as scar tissue builds up restricting flexibility and the all too critical longevity of flexibility in tendons in our training careers diminishes. We must manage our body and manage our tendons, muscles, bones, blood flow, etc. by whatever means necessary. Icing and cooling is a common and well received treatment to preserving our knees.

The tendon attaches to your quad to your patella tendon-this tendon attaches the tibia crest. The Patella Knee cap is not a bone but cartilage.

More reading: A highly recommended book on biomechanics, and range of motion of the body is a book called: Biomechanics of the Human Motion Authors: Williams and Lissner

Your knee is one of the most complex joints in the body, so heating and cooling is an important consideration in any athlete’s training program. Let’s hit it... WELL!!!

Author — R Makoby, CEO of WWW.GottaGetGear.Pro

Co-Written by — Barry R. Yaffe, Licensed Physical Therapist

Disclosure: This article is not intended as a substitute for professional medical care. Only your doctor can diagnose and treat a medical problem.