TikTok’s ‘Iron Knee’ challenge will help you assess your clicky joints
The ‘Iron knee’ challenge has taken over TikTok recently, designed to assess the condition of your knees. Sitting for long hours at a desk can take a toll on our bodies, resulting in stiffness. The Iron Knee challenge revolves around a series of squats, designed to assess your knee mobility, balance and overall lower body strength.
In a video by Dr Dan, he explains that if your knees are robust and flexible, the challenge should be relatively easy. But if you struggle, it may indicate that your lower body needs more attention.
The challenge involves executing deep squats with your feet flat on the floor. As you lean forward during the squat, it assesses the strength and control of your quadriceps muscle, located at the front pf your legs, along with your glutes and calf muscles, as they engage to support your standing position. When you rise from the squat, the movement necessitates the engagement of your quadriceps, glutes, and calves, as well as your balance, enabling you to stand on your tiptoes.
If you’re struggling with the Iron Knee challenge, don’t worry! Physiotherapist Sammy Margo provided the Metro which some valuable tips below on how to enhance your knee health.
Top tips for healthy and strong knees:
‘Strengthen your leg muscles: Strong muscles around your knees provide support and stability. Incorporate exercises that target your quadriceps, hamstrings, and calves into your fitness routine. Examples include squats, lunges, leg presses, and calf raises.
‘Include low-impact exercises: Engage in low-impact activities that are gentle on your knees, such as swimming, cycling, or using an elliptical machine. These exercises can help improve your cardiovascular health without placing excessive stress on your knee joints.
‘Warm up and stretch: Prior to any physical activity or exercise, warm up your body with light cardiovascular movements like brisk walking or cycling. Follow it up with dynamic stretches to loosen up your muscles. This helps prepare your knees and reduces the risk of injury.
‘Use proper form and technique: When performing exercises or engaging in activities that involve your knees, such as lifting weights or running, ensure you maintain proper form and technique. Poor alignment or incorrect movements can strain your knees and lead to injury. If necessary, consult a fitness professional to learn the correct techniques.
‘Wear supportive footwear: Choose shoes that provide adequate support and cushioning for your feet and knees. Look for shoes specifically designed for the activities you engage in, such as running shoes for jogging or cross-training shoes for gym workouts.
‘Modify high-impact activities: If you participate in high-impact activities like running or jumping that may stress your knees, consider modifying them. For example, run on softer surfaces like grass or use a treadmill with shock absorption features. If possible, alternate high-impact activities with lower-impact ones to give your knees time to recover.
‘Avoid overtraining: Gradually increase the intensity and duration of your workouts to give your knees time to adapt. Overtraining can lead to overuse injuries, including those affecting your knees. Listen to your body and take rest days when needed.
‘Protect your knees during physical activities: If you participate in sports or activities that carry a higher risk of knee injury, consider using knee pads or braces for added support and protection.
‘Seek medical advice when necessary: If you experience persistent knee pain, discomfort, or instability, it’s important to consult a healthcare professional. They can evaluate your condition, provide a diagnosis, and recommend appropriate treatment options.’
