Knee pain is frequently caused by a one-time acute injury or repetitive motions which stress the knee over time, specifically as we age. There are a number of different steps that you can take in order to avoid knee pain as well as injuries.
The knee is the largest joint that is found in the body and one of the most easily damaged. Ligament sprains – as well as cartilage tears – are the most common knee injuries. Ligaments assist with controlling motion by connecting bones and bracing joints against atypical forces. Cartilage cushions your knee and assists with dispersing force when the joint is in motion.
One of the most common things which causes knee pain is the runner’s stretch. That’s when you grab hold of your foot, bringing heel to glutes. We all do it, however it’s one of the things that tends to boost knee pain. Through bending the knee all the way, the kneecap becomes jammed into the bones that are below it.
The runner’s stretch could set the stage for chondromalacia patella, which is a condition where the cartilage under your knee cap comes to be softened, which is the most common form of knee pain. By repeatedly jamming your kneecap, you are promoting more chondromalacia.
What Is Osteoarthritis?
The term ‘osteoarthritis’ describes the trend where joint cartilage wears away. The condition may be the result of chronic joint deformities, repeated injury as well as excessive body weight. This form of arthritis most frequently affects middle-aged as well as older individuals. However, knee injuries – as a teenager or young adult – could make you prone to developing osteoarthritis earlier in life.
Other Sorts Of Knee Injuries
The anterior cruciate ligament (ACL), in addition to the medial collateral ligament (MCL) connecting the tibia and femur bones inside the knee, are ligaments usually injured. A less common knee injury is the tearing of the posterior cruciate ligament (PCL).
A lot of ACL tears are caused by changing direction quickly, twisting or pivoting, and then landing awkwardly from a jump. Sports such as soccer, football, basketball, volleyball as well as skiing are common causes of this type of injury. Athletes will frequently feel a ‘pop’ in their knee at the time of the injury, followed by knee pain as well as the feeling of ‘giving way’ or instability.
MCL injuries are frequently caused by a blow to the knee and are often seen among football players. PCL tears or strains are also frequently the result of contact sports. A simple misstep or twist may tear knee cartilage as well as meniscus.
In addition, inflammatory diseases can cause knee problems. Certain autoimmune diseases – such as rheumatoid arthritis, psoriatic arthritis and lupus can cause pain and swelling in the knee. Other diseases which can cause recurrent pain and swelling will include gout and pseudogout.
Maintain Your Weight
As extra weight may increase your chances of developing osteoarthritis, maintaining a weight that’s appropriate for your size and age will decrease stress on your knees as well as avoid heightened chances for knee injuries.
Wear Sensible Shoes With A Good Fit
It will assist you to maintain proper leg alignment and balance, eventually preventing knee injuries.
Before starting any exercise, make sure that you warm up and then do stretches. If you stretch the muscles in the front and back of your thighs, it lowers tension on your tendons, eventually relieving pressure on the knees.
Do Low-Impact Exercise
At the gym, chose a rowing machine or a cross-country skiing machine. Both provide a strong workout with low impact on your knees.
Swim Or Walk
When exercising outside of the gym, choose swimming or walking.
If you want to learn how to avoid exercise-related injuries then you need to do our Exercise Science Certification. Follow this link to find out more.