Wanna Burn the Holiday Calories? Follow This Guide to Prevent Knee Injuries

The holiday season may have led you to indulge in food or skip a few workouts. Now that it's over, it's time to get back in shape and resume your physical activities. Aside from working out in the gym, playing sports is also a fun and engaging way to burn the calories you gained.

However, our experts in sports medicine in Boca Raton warns that while it's beneficial to exercise or play sports, overdoing these activities might lead to a knee injury. Here are a few guides to follow to prevent such an incident while still achieving your goal of burning the holiday calories. 

1. Try walking first.

Walking is a low impact exercise that burns calories fast. It also puts less pressure on the joints of your knees compared to jogging or running, most especially if you are on the heavy side of the scale. One study cites that running or jogging may actually increase injuries by 25 percent. 

But even if you're just walking, it's still recommended to wear supportive footwear. You must also try to avoid movements or paces that may put pressure on your knee's inner joints. 

Experts in orthopedics in Boca Raton recommend walking for 30 minutes a day at a moderate pace to help burn the fat. 

2. Consider yoga.

Yoga is not just great for weight loss and burning calories, it may actually help to ease inflammation of the knee joints, especially if you suffer from a condition like arthritis, according to the Arthritis Foundation. 

Yoga apparently reduces the levels of interleukin-6, which is a type of protein found in the blood that triggers inflammation, stiffness, and swelling of the knees. This exercise also promotes muscle strength and flexibility that improves stiff knees.

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3. Go swimming.

Swimming is one of the best forms of aerobic exercise. It gives your legs and arms a good workout. But there's also an extra benefit since swimming has less of an impact on the knee joints because of the water buoyancy.

As advised by our experts in sports medicine in Boca Raton, if you'd like to take the workout up a notch, you may even use paddle boards or kickboards when swimming. The warm pool water can also soothe tight muscles, especially around the knees.

4. Try water Zumba or water aerobics.

While you're in the water, you may also want to try joining a water Zumba class. It's easier to move and follow the steps with more flexibility and without straining your knees as the water can support your weight. 

If you prefer to do solo cardio exercises in the pool, water aerobics is also great for losing weight. As a bonus, you can firm up and strengthen your muscles as water provides resistance to make movements more forceful.

Learn more about knee health from our experts in orthopedics in Boca Raton

The knees are crucial to our mobility. Any injury to the knees can greatly affect a person’s wellbeing and outlook in life. If you would like more information on how to keep your knees healthy, don’t hesitate to consult our orthopedic doctors in Boca Raton.

Orthopaedic Surgery Associates has helped many athletes and orthopedic patients improve their health and quality of life throughout the years. We have qualified specialists and state-of-the-art technology to treat your condition – so you are in good hands.

If you feel any knee pain or discomfort, consult our specialists to get a thorough assessment and accurate diagnosis of your condition. You can also request an appointment or call us at (561) 395-5733.


The material contained on this site is for informational purposes only and DOES NOT CONSTITUTE THE PROVIDING OF MEDICAL ADVICE, and is not intended to be a substitute for independent professional medical judgment, advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified healthcare providers with any questions or concerns you may have regarding your health.


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Whether it’s post-injury help or consultation about your first symptoms, our orthopedic doctors provide total management of patient care. Contact us find out more about OSA, our doctors, and our facilities, or to get started as a patient.

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