Knee injuries are frequent in high-impact activities like running, jumping, or sports. These injuries can greatly affect your mobility and daily routine. Proper care is crucial to prevent worsening the condition. Whether it's a minor strain or a severe injury, taking care of your knees with support, like knee support for running, is essential for maintaining strength and recovery.
In this blog, we’ll explore 10 common knee injuries and how to treat them to keep your knees strong and ready for action!
Common Knee Injuries and How to Overcome Them
Patellar Fracture
A patellar fracture happens when the kneecap breaks, usually from a fall or a hard hit. The pain is sharp, and the knee swells quickly, making movement difficult.
Treatment: A doctor may need to realign the bone or perform surgery. Rest and wear a brace to stabilize the knee. After recovery, exercises help strengthen it. Always use knee support when playing sports or running.
Knee Dislocation
Knee dislocation occurs when the bones in the knee move out of place, often during sports like soccer or jumping. You’ll feel sudden pain, and the knee will appear deformed.
Treatment: A doctor will reposition the bones, and surgery may be needed for severe damage. Rest, wear a brace, and perform exercises to strengthen the knee. Insoles for running can prevent future injuries.
Knee Bursitis
Knee bursitis is the inflammation of small fluid-filled sacs in the knee, caused by excessive bending or prolonged positions. The knee may feel warm, swollen, and stiff.
Treatment: Rest, ice, elevate the knee, and use medication to reduce swelling. Specific exercises improve movement. Stretching before activity can prevent recurrence.
Patellar Tendonitis (Jumper's Knee)
Patellar tendonitis is caused by excessive jumping, particularly in sports like basketball or volleyball, leading to pain below the kneecap.
Treatment: Rest, apply ice, and perform exercises to strengthen the knee. A knee strap may be necessary for protection. Continue using knee support for running to prevent reinjury.
Ligament Injuries
Ligament injuries occur when the ligaments in your knee tear, often during sports. You may hear a popping sound followed by pain.
Treatment: Minor tears require rest and ice, but severe tears may need surgery. Exercises help regain strength. Wearing insoles while running helps stabilise the knee.
Iliotibial Band Syndrome (ITBS)
ITBS is caused by the long band on the outer leg rubbing against the knee, common in runners and cyclists.
Treatment: Rest, ice, and stretch the tight band. Strengthen surrounding muscles and ensure proper running form. Knee support can protect against future injury.
Meniscal Tears
Meniscal tears happen when you twist your knee suddenly, damaging the shock-absorbing cartilage. Symptoms include swelling and pain.
Treatment: Rest and ice can help minor tears, while surgery may be necessary for severe cases. Post-surgery exercises restore mobility. Running insoles can reduce knee stress.
Osgood-Schlatter Disease
Common in children, Osgood-Schlatter disease causes knee pain and swelling during periods of rapid growth, especially after running or jumping.
Treatment: Rest, ice, and gentle exercises help. The condition usually improves with age. Stretching and rest can prevent recurrence.
Patellofemoral Pain Syndrome (Runner's Knee)
Runner's knee results from muscle imbalances around the kneecap, causing pain during running or jumping.
Treatment: Specific exercises balance the muscles around the knee. Insoles for running relieves pressure. Stretching before running can prevent future pain.
Quadriceps and Hamstring Strains
Strains occur when the thigh muscles are overstretched, often from fast running or sudden stops.
Treatment: Rest, ice, and exercises help heal and strengthen the muscles. Stretching before activity helps prevent future strains. Use knee support when returning to sports.
Conclusion
Dealing with knee injuries can be challenging, but with the right strategies, recovery is possible. Ice, rest, and exercises strengthen the knee muscles, preventing recurring injuries. Wearing proper knee support and choosing quality insoles for running will help protect your knees and keep them strong. Stay active and ensure your knees remain healthy!
For professional advice, contact Lifeforce Limbs & Rehab Pte Ltd at +65 9753 2455. Our team can provide personalised treatment plans for knee injuries.
Comentarios