Common Knee Injuries
Knee injuries are on of the most common injuries. Here is information on common knee injuries and how to avoid them.
Despite its size and appearance the knee joint is structurally not very strong and is therefore prone to many injuries.
The knee’s main function is to act as a hinge and to absorb shock when doing things such as running, walking, kicking etc. It is the muscles, ligaments and tendons around the knee that actually hold the knee together and give it stability.
A common knee injury is knee sprain and can occur if the knee is wrenched or twisted or subjected to a severe blow. Unfortunately ligaments are not overly flexible although they are quite strong and are subject to tearing. In extreme circumstances the ligaments may actually pull completely away from the bone.
Another common knee injury is a torn cartilage. This can occur when the knee is weight bearing and then subjected to a sudden twist or movement. Wear and tear over a long period of time can also damage the cartilage. Arthritis is a common precursor to knee pain as it can damage the cartilage and cause considerable pain.
One of the biggest causes of knee injuries is overuse. Runners are prone to this sort of problem because of the stresses they put on their knees. As mentioned earlier one of the functions of the knee is to act like a shock absorber. Overuse can cause the shock absorber to wear away and break down. Because this is a gradual process it is often not diagnosed until it is quite serious. Runners know this as "runner’s knee".
Overuse of muscle tendons can cause tendonitis. The pain of tendonitis is caused by irritation of the tendons.
Another knee problem is called Iliotibal Band Syndrome. The iliotibial band is a thick band of tissue that runs from the hip to the outer side of the tibia or shin bone ending just below the knee joint. This band of fibrous tissue is crucial in providing stability to the knee joint, especially when running.
Normally this band glides over the bone smoothly supplying support to the knee. However, if the Iliotibal Band is inflamed, repetitive movement like running or cycling can cause this tissue to not glide smoothly and result in pain when the joint is moved.
Most injuries can take a considerable amount of time to heal. This can be from weeks to months and may require knee injury therapy.
There are simple ways to reduce or prevent these sorts of knee injuries. Here are a few:
a/ Warm up and stretch before vigorous exercise and ensure you take time to cool down and stretch after exercising.
b/ Build up your exercise routine gradually. Start by exercising lightly and slowly increase the intensity.
c/ Ensure your knees and feet are in alignment while exercising.
d/ Strengthen your leg muscles so they can provide more stability and support for your knee.
e/ Wear suitable shoes that provide stability and cushioning.
f/ Don’t exercise on hard surfaces.
g/ If cycling ensure the seat is correctly set up for you legs and pedals.
If pain lasts for more than 72 hours then it is advisable to seek medical advice.
Written by Kerry Northey
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