Ways to prevent common knee injuries

Introduction

Healthy knees enable us to move around and walk, run, and climb stairs. Interestingly, knees are one of the largest and most complicated joints in the human body that support body weight. Hence, knee injuries and wear and tear are too common. Athletes and elderly people are more susceptible to getting knee injuries.  In this guide, we will learn safety tips to maintain the health of the knee joint and prevent common knee injuries. This insightful guide will also explain the construction of the knee joint and common knee pain causes. Let us dive right in. 

Understanding the knee joint

The knee comprises several important components:

• Bones: Your knee is made of three bones; femur (thigh bone), tibia (shin bone) and patella (knee cap).
• Cartilage: There are two types of cartilage in your knees; one acts like a shock absorber while another covers up the ends of bones making them move smoothly. Its function is to make sure that your knees slide easily as you walk or run. 
• Ligaments: Four primary ligaments support your knees; these include the anterior cruciate ligament (ACL), posterior cruciate ligament (PCL), medial collateral ligament (MCL), and lateral collateral ligament (LCL).
• Tendons: Tendons connect muscles to bones, thus helping with movements as well as stability.

Knowing important components of the knee joint helps us understand the source of knee injuries and maintain healthy knees.

Common knee injuries & their causes

If you are looking for knee pain causes, maybe an injury could be the possible reason. Let’s look at some common knee injuries:

• Anterior Cruciate Ligament (ACL) Injuries: It is one of the most common knee injuries in people who play basketball, soccer, skiing, etc. It happens in sports that involve sudden stopping, jumping or quick directional changes. 
• Meniscus Tears: Your knee meniscus can tear when the knee experiences a quick twist or turn, which often happens in some sports or during heavy lifting. It can also happen in senior citizens due to the cartilage breaking down and wear and tear. This is one of the knee pain causes.
• Patellar Tendinitis (Jumper's Knee): This condition results from repetitive stress on the patellar tendon. People who play basketball and volleyball are more prone to it.
• Bursitis: Bursitis is the inflammation of bursae - small sacs containing fluid that protect the joint of your knees. It could be caused by overuse, prolonged kneeling or direct trauma to the knee.
• Fractures: A blow to the knee, severe force like falling from height or motor accidents may result in fractures in the kneecap or bones within it.

5 Preventive tips to avoid common knee injuries

To prevent any occurrence of knee injuries, use the following tips. They will keep your knees healthy and prevent knee pain:

• Exercise for Strengthening: You can strengthen your knees by strengthening muscles around them, like the quadriceps, hamstrings and calves. You can also perform exercises such as squats, lunges, leg presses and calf raises. They help build muscle strength and reduce pressure on joints. These exercises also help in maintaining alignment between upper body & lower limb.
• Stretching: Regular stretching minimizes the chance of getting injured by maintaining the flexibility of muscles. Focus on your quadriceps, hamstrings and calf muscles for a stretch. You can also try yoga and dynamic stretching to improve flexibility.
• Proper Footwear: Wearing the correct shoes is important for knee health. Select shoes that provide arch support and adequate padding. Worn-out footwear may cause pain and affect your knee’s alignment.
• Warm-Up and Cool-Down: Before any physical activity, warm up well to prepare the muscles and joints. Good warm-up increases blood flow while reducing stiffness; similarly cool down after exercises helps in muscle recovery and prevents stiffness.
• Maintain a Healthy Weight: Excessive body weight leads to stress on the knees increasing the risk of injury and conditions like osteoarthritis. Maintain healthy body weight by eating a balanced diet and exercising regularly.
• Avoid Overtraining: When it comes to intense workouts, ensure that you give yourself time to rest between workouts. Overtraining will cause fatigue of muscles. This can lead to high-risk injuries while pushing through pain. When the pain worsens, have rest days.

Orthopedic Knee Pain Solutions

If you already have a knee injury, orthopedic knee pain solutions can give some relief from knee pain. You can try these solutions:

• Knee Supports: Different types of knee supports can provide stability during sports, thus reducing the chance of being hurt. Orthopedic knee pain care is required during playtime or for rehabilitation in case of an injury.
• Physical Therapy: A physical therapist can develop personalized exercises tailored at strengthening the muscles around one’s knee, improving its flexibility as well as balancing it more effectively. Physical therapy also deals with specific problems such as muscle imbalances or improper gait (walk) which might cause pain around the knee.
• Orthotic Inserts: Custom orthotic inserts like cushiony insoles for your shoes can correct alignment issues and provide additional support. Thus, they reduce the strain on your knees. They help in the even distribution of weight across your feet and improve posture. 
• Surgical Options: Severe cases may require surgical interventions like ACL reconstruction, meniscus repair or partial/total knee replacement to restore normal functioning of the knee joint. Surgery is usually the last alternative after previous treatments have failed.

Conclusion
The consequences of a knee injury on one’s life are significant but with the right information and preventive measures, it is possible to understand how to avoid knee pain and deal with knee pain causes. With preventive measures, individuals can live an active life and avoid knee pain. Start with proactive steps to deal with common knee injuries. With consistency and discipline in your lifestyle, you will have strong flexible knees even into old age!

FAQ's

What are the five symptoms of a knee injury?

• Swelling and stiffness
• Pain, especially when bearing weight while walking or standing
• Instability or the feeling of the knee giving way
• Redness and warmth 
• Reduced range of motion, like difficulty bending or straightening the knee 

How long does a knee injury take to heal?
The healing time for a knee injury varies depending on the severity and type of injury. Mild injuries heal within a few weeks with rest and conservative treatment. Moderate injuries take several months to heal, often requiring physiotherapy sessions. Severe injuries might require surgical interventions, along with right knee pain orthopedic care.

Is it okay to walk with a sprained knee? 
Walking with a sprained knee depends on the severity of the sprain. It is advised to use right knee pain orthopedic solutions and consult a healthcare professional for guidance.

How can I make my knee ligament stronger? 
Strengthening knee ligaments involves regular exercises targeting the muscles around the knee. Additionally, a proactive approach, including regular stretching and maintaining a healthy weight gives knee pain relief. Choosing the right knee pain orthopedic solutions effectively helps prevent common knee injuries.