Knee injuries are among the most common types of injuries that people experience. They can be caused by a variety of factors, such as overuse, improper technique, or sudden impact. In this blog, we will take a look at the five most common knee injuries and discuss ways to avoid them.
Knee Injuries And How To Avoid Them
- An anterior cruciate ligament (ACL) tear: The ACL is one of the main ligaments in the knee that helps to stabilize the joint. It is commonly torn in sports that involve sudden changes in direction or jumping. To avoid an ACL tear, it is important to maintain good strength and flexibility in the muscles surrounding the knee. Also, ensure you’re using the proper technique while playing your sport.
- Meniscus tear: The meniscus is a piece of cartilage that acts as a cushion between the thighbone and the shinbone. It is usually torn by twisting or turning the knee or by overuse. To avoid a meniscus tear, it is important to keep the knee joint mobile through exercises such as cycling or swimming and to maintain good flexibility in the muscles surrounding the knee.
- Patellofemoral pain syndrome: Also known as “runner’s knee,” this condition is caused by the repetitive stress on the knee joint, often seen in runners, and is characterized by pain around the front of the knee. To prevent this type of injury, it is important to maintain good muscle strength and flexibility, as well as to use proper technique when running.
- Iliotibial band (ITB) syndrome: ITB syndrome is an overuse injury that affects the iliotibial band, a band of tissue that runs from the hip to the knee. Symptoms include pain and inflammation on the outer side of the knee. To avoid ITB syndrome, it is important to maintain good strength and flexibility in the muscles surrounding the knee and to use proper technique when running, cycling, or any other activity that repetitively stresses the ITB band.
- Patellar tendinitis: Patellar tendinitis is an overuse injury that affects the tendon that connects the kneecap to the shinbone. Symptoms include pain and inflammation around the kneecap. To avoid patellar tendinitis, it is important to maintain good muscle strength and flexibility, as well as to use proper technique when performing exercises such as squats or lunges.
Knee injuries can be caused by various factors, including overuse, improper technique, and sudden impact. By maintaining good muscle strength and flexibility, using proper technique, and avoiding overuse, you can help to reduce your risk of a knee injury.
If you are unable to bear weight on your knee or feel unstable, it’s best to schedule an appointment with your doctor. A few other indications that it’d be wise to consult your doctor include seeing abnormal swelling or a deformity or being unable to extend/ flex your knee fully.
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