How to protect your knees!

Knee pain and injuries are extremely common. Knee injuries can occur for countless reasons. It could be your age, exercises, workouts, the sports you play, falls, or other accidents. Some of he common risk factors are listed below.

Risk factors

• Excessive weight

• Lack of muscle flexibility

• Previous injury

• Certain sports and occupations

The knee is a complex structure, within the knee joint you have 4 ligaments to provide stability, muscles, bony structures, cartilage, tendons and fluid filled sacs called bursae, any one of these structures can get injured and cause pain.

Examples of knee injury

ACL injury.

An ACL injury is a tear of the anterior cruciate ligament (ACL) — one of four ligaments that connect your shinbone to your thighbone. An ACL injury is particularly common in people who play basketball, soccer or other sports that require sudden changes in direction.

Fractures.

The bones of the knee, including the kneecap (patella), can be broken during falls or auto accidents. Also, people whose bones have been weakened by osteoporosis can sometimes sustain a knee fracture simply by stepping wrong.

Torn meniscus.

The meniscus is the tough, rubbery cartilage that acts as a shock absorber between your shinbone and thighbone. It can be torn if you suddenly twist your knee while bearing weight on it.

Knee bursitis.

Some knee injuries cause inflammation in the bursae, the small sacs of fluid that cushion the outside of your knee joint so that tendons and ligaments glide smoothly over the joint.

Patellar tendinitis.

Tendinitis causes irritation and inflammation of one or more tendons — the thick, fibrous tissues that attach muscles to bones. This inflammation can happen when there's an injury to the patellar tendon, which runs from the kneecap (patella) to the shinbone and allows you to kick, run and jump. Runners, skiers, cyclists, and those involved in jumping sports and activities may develop.

Osteoarthritis Arthritis

Sometimes called degenerative arthritis, osteoarthritis is the most common type of arthritis. It's a wear-and-tear condition that occurs when the cartilage in your knee deteriorates with use and age.

Rheumatoid arthritis

The most debilitating form of arthritis, rheumatoid arthritis is an autoimmune condition that can affect almost any joint in your body, including your knees. Although rheumatoid arthritis is a chronic disease, it tends to vary in severity and may even come and go.

How to protect your knees

Keeping the weight down

Maintaining a healthy body weight will help to take pressure off the knee joints.

Be in shape to play your sport.

To prepare your muscles for the demands of sports participation, take time for conditioning.

Get strong, stay flexible.

Weak muscles are a leading cause of knee injuries. You'll benefit from building up your quadriceps and hamstrings, the muscles on the front and back of your thighs that help support your knees. Balance and stability training helps the muscles around your knees work together more effectively.

Be smart about exercise.

If you have osteoarthritis, chronic knee pain or recurring injuries, you may need to change the way you exercise. Consider switching to swimming, water aerobics or other low-impact activities — at least for a few days a week. Sometimes simply limiting high-impact activities will provide relief.

If you feel you are suffering from any of the conditions mentioned in this blog- then give us a call on 01202 604707 or email admin@wimbornewellnesscentre.co.uk and see how we can help!