Knee injuries are common with sports like basketball, soccer, ice hockey, hiking, volleyball and so on. These injuries occur as a result of a strain in the muscles or ligament causing torn knee ligaments, torn knee cartilage, knee strain, ruptured knee tendon, knee fracture and many other knee related injuries. Most of the symptoms associated with knee injuries include knee pain, stiffness, swelling and bruising.
We shall consider some of these injuries and some simple exercises that can effectively help to manage them.
Knee fracture: This fracture can be caused by a forceful blow to the knee usually during a fall or contact during sports. It sometimes causes serious pain, severe swelling, inability to walk and withstand weight on the affected leg. Knee fracture can be temporarily managed by immediate application of ice to reduce swelling, while swimming exercise will help to relieve the pain on the affected knee.
Ruptured tendon: Because tendons are primary tissues that attach muscles to bone, the quadriceps tendon and patellar tendon connect to form one other tendon that covers the knee cap. Quadriceps strengthening exercise can be recommended to tighten the muscles and straightens the kneecap.
Knee stiffness: Stiffness can cause the knee to pull out of alignment, so stretching the muscles can help prevent injuries and can equally support the knee to be flexible. It is very important to note that taking it slow and easy will do and avoid overstretching that might cause muscle tear. When muscles and tendons are overstretched, some microscopic tears occur. This is very normal because as the tear heals the muscles essentially become firmer, harder and larger. Try not to exercise and give these tear needs some time to heal. Exercises three to four times a week is required for strengthening knee exercise while stretching knee exercise can be done o a regular basis.
Knee swelling: These can occur as a result of a sudden blow or fall with the knee, maybe as a consequence of sporting activities. An ice pack can be temporarily applied with a wrapped cloth then ensuing exercise like swimming and walking underwater makes it possible to relieve those pains without causing any more injuries to the joint.
There are also other exercises that could help in protecting the knee against injuries and pains. They include:
Hamstring stretching: With a standing position, keep one leg on the ground and the other leg on the chair, bend forward and attempt to touch your toe, this exercise will help you strengthen your hamstring muscles.
Hip flexors stretch: This exercise is done by stepping forward with the right leg, while bending the right knee to increase the stretch, then keep left knee slightly bent with the heel off the ground and gradually push forward. Hold for like 30 seconds and repeat on the other side. The hip flexor stretch tightens the muscles that affect the knee bone alignment.
Generally, exercises help in preventing knee injuries and it aids in supporting the knee from injuries. It is also important to seek a doctor's advice before embarking on any of these exercises. Drink lots of water to prevent dehydration and wear proper footwear is also very vital in achieving results.
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