Debrief of most common knee injury:
The cartilage in the knee gradually wears away, causing pain and swelling. Injuries to ligaments and tendons also cause knee problems. A common injury is to the anterior cruciate ligament (ACL). You usually injure your ACL by a sudden twisting motion.
Causes of knee injuries:
Knee injuries can be caused many kinds of way these can be from stress, hyperextension, ligament damage, bone damage, tendon damage and many more. Injuries of the muscles and tendons surrounding the knee are caused by acute hyper-flexion or hyperextension of the knee or by overuse. These injuries are called strains. If the knee is stressed from a specific direction, then the ligament trying to hold it in place against that force can stretch or tear. These injuries are called sprains. Sprains are graded as first, second, or third degree based, depending on the amount of age done. Twisting injuries to the knee put stress on the cartilage or meniscus and can pinch them
between the tibial surface and the edges of the femoral condyle, potentially causing tears. There can be inflammation of the bursas ( a fluid-filled sac or sac-like cavity) of the knee that can occur because of direct blows or chronic use and abuse.
Preventions of knee injuries:
- Keep your knees and the muscles that support them strong and flexible. Warm up before
activities - Avoid activities that stress your knees, such as deep knee bends or downhill running
- Wear shoes with good arch supports
- Do not wear high-heeled shoes
- When playing contact sports, wear the right shoes that are made for the surface you are playing or running on, such as a track or tennis court. Don’t push your self past your limit. Always know your limit.
- Use equipment appropriate to your size, strength, and ability. Avoid repeated movements that can cause injury. In daily routines or hobbies, look at activities in which you make repeated knee movements
- Have regular check ups, to make sure everything is going well and that your have strained it or done any damage
Stretches and activities to do with a knee injury:
• Partial squats: squatting on to a chair or bench that isn’t too low.
• Side lying leg lifts: laying on your side with ankle weights and just doing leg raises on
your side.
• Knee flexion: Sitting in a chair, loop a long towel under your foot (resting on the floor).
Gently pull on the towel with both hands to bend the knee, raising your foot 4 – 5 inches
off the floor. Hold for 5 – 10 seconds, then release.
• Heel slide knee extension: Lie on your back, with left knee bent and left foot flat on floor.
Slowly slide the left heel away from your body so both legs are parallel. Hold for 5-10
seconds, return to starting position
• Step-ups: have a desired height in front of your that doesn’t cause any pain and step up
and gently step down.
• Stationary bike: biking helps build strength i your legs which will also be easy on your knee and
help strengthen it.
Who to see when you have a knee injury:
- Your Doctor
- Physiotherapist
- Sports physician
These are all only suggestions and general information for you! – Please always consult a doctor before beginning or continuing any exercise program. Yours in Fitness