Kickboxing is a sport in which athletes compete against each other using their hands and feet. It is adapted from muay Thai, which is the oldest known form and the base of modern day kickboxing. Today, people practice kickboxing not only to fight but as a way to improve their fitness in group exercise classes. Preventing injury to and strengthening weak knees has become a concern.
Knee Weakness
Your knee might feel weak in a kickboxing workout for a variety of reasons. Prior injury or surgery has already placed stress on the joint and scar tissue may have built up. Improper form and technique during the workout can lead to muscular imbalance and your knee might feel as though it gives out during your session. If you are a beginner and don't have a lot of lower body strength, it might manifest as muscular weakness in the knee joint, according to the website for the Health & Fitness Association.
Kickboxing Movements
Kickboxing can be a high-intensity activity that places a significant demand on your knee joint. Many instructors include high-impact activity such as jumping rope to improve cardiovascular fitness and teach participants to move lightly on their feet. Ducking and bending when performing combinations as well as muscular conditioning that may include squats or lunges are also common.
Knee Structure
Your knee joint is composed of bones, cartilage, ligaments, tendons and muscles that work together to allow movement. The four bones are your femur, fibula, tibia and patella or knee cap. The ends of the bones are covered with cartilage and cushions of cartilage called meniscus lie between the bones for shock absorption. The femur and tibia are connected by four ligaments that hold the joint together. Muscles cross over the joint to allow movement and are connected by tendons to the various bones.
Movements of the Knee
Your knee is classified as a hinge joint and goes from a straight position to bent and back again with little pivoting involved. This is why it is vulnerable to injury, according to Orthopedic Specialties. The flexion and extension of the knee is used repeatedly when performing the kicks in a kickboxing workout and during any high-impact activities required.
Recommendations
To prevent or combat weakness in your knee, first ensure that you are using proper form during the execution of all movements in your workout. Choose a class that is appropriate for your skill level and talk to your instructor about modifications if necessary. If possible limit the movements that cause weakness and progress slowly to strengthen your knee. Resistance training for your quadriceps, hamstrings and calves can also improve weakness and prevent injury.
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