Here Is All That You Need To Know About Knee Injuries

Being active and exercising is one of the most effective ways to keep your joints healthy. Having said that, injuries happen and they often involve the knee.

Here Is All That You Need To Know About Knee Injuries

Exercise is important and while doing certain stretches, one tends to injure themselves. Wrong form or posture can also lead to injuries.

knee joint is the largest joint

in the human body. It allows movement of the leg and is critical to walking.

(thigh bone), tibia (shinbone) and the patella (knee cap).

A slippery rubbery substance that covers the joint surface. This cartilage helps the

across each other while moving.

between the thigh bone and the shinbone. The meniscus acts as a shock absorber and stabilizes the leg joint.

the anterior cruciate ligament and the posterior cruciate ligament control the

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The lateral collateral ligament and the medial collateral ligament control the

by limiting joint mobility particularly side to side

The quadriceps tendon connects the muscles in the

front of your thigh to your patella

(knee cap). Stretching from your patella to your shinbone is the patellar tendon.

As discussed above, the knee joint is a complex joint which is made up of various components. Any damage to these components may lead to a knee injury.

Any of the knee bones can be fractured due to trauma to the knee joint such as a fall or a car accident. A

is the most common fracture of the knee.

Let us understand the basic anatomy of the knee joint and related injuries:

one of the bones of the knee joint moves out of its place.

Traumas, structural abnormalities and contact sports are some of the common causes.

Injuries to the ACL leads to the shinbone translating forward and injuries to the PCL leads to the backwards translation of the shinbone. Contact sports, improper landing from a jump or quickly changing direction while in motion can lead to an ACL injury. A powerful force applied to the knee in a bent position can lead to a PCL injury.

A tear in the meniscus could be sudden due to sporting activity. A meniscus tear can also happen due to ageing.

Injuries

An injury to the collateral ligaments occur due to direct impact, contact sports or collision with another person.

Patellar tendon connects the kneecap to the shinbone and helps in the extension of the leg. Physical activities such as running and jumping can lead to an inflammation of the patellar tendon.

The most common tear is to the patellar tendon or the quadriceps tendon. Together these tendons help in the extension of the leg. A tear in these tendons may occur due to direct impact from a fall.

The IT band is a group of fibres that run from the hip to the top of the shin. This is caused due to continuously bending the knee during physical activities such as running, swimming and cycling. The IT band tightens and rubs against the outside of the knee which causes swelling and pain.

Treatment

The treatment of a knee injury/pain depends on the cause of the injury. The goal of treatment is to restore stability, strength and mobility. While most knee injuries can be treated non-surgically, a surgical approach may be required for some.

t to minimize the chances of any further injury

cing the muscle reduces blood flow which prevents swelling and pain.

ompression prevents fluid build-up which minimizes swelling. It also helps to partially immobilize the knee and ease pain.

R.I.C.E

is another way to drain out fluid from the injured area and minimize swelling.

If the knee pain is not very severe, there are some rehabilitation exercises that can be done to strengthen the muscles around it. These exercises should be done after the swelling has gone down.

Lie down on a flat surface. Bend one knee keeping the other leg extended. Raise the extended leg to a 45-degree angle and back. Repeat in 3 sets of 15. This exercise

helps strengthen the quadriceps.

Stand straight holding on to a chair for support. Bend the injured knee and bring the heel of that leg close to your glutes. Hold that position for a couple of seconds.

Lie down on your stomach with both legs straight. Tighten the muscles around your bottom and raise one leg without bending it to the ceiling. Repeat in

Lie down on your side with. Bend the bottom leg for support. With the top leg straight, raise it to 45 degrees and hold for a couple of seconds.

With your feet shoulder width apart and keeping your back against the wall, bend your knee slowly. Hold this position for 5 to 10 seconds and try and increase the time in every set. Don’t bend too deep.

Stand on a sturdy stool or a step with your heels hanging off the edge. Raise your heels as high as you can and then lower.

These rehabilitation exercises can also be done post-surgery as directed by the doctor.

If there is a trauma to the knee due to direct impact, severe pain or if the pain lasts for more than a week, you should see the doctor.

Pain accompanied with noticeable swelling and fever

Visible signs of injury such as lumps and abnormal appearances

These are some of the ways in which a knee injury can be treated.

Warm up before and after an exercise

Avoid a sudden increase in the intensity of an exercise.

Keep the leg muscles strong by exercising them regularly

Use knee guards in sports where there is a risk of an injury

Be particular and replace worn out shoes

Maintain a healthy body weight to avoid added pressure on the knees

An injured knee can lead to serious inhibitions in functional/daily activities like sitting, standing and walking. Be careful, work towards keeping the leg muscles strong and healthy. In case of an injury, be diligent and follow one of the above steps as required or as suggested by the doctor for an accurate treatment.