When it comes to dealing with any type of injury, the knee is often one of the biggest and most common problem areas in the whole body. The first thing to understand about knee health is that the knee is a stable joint that functions and exists directly between two very mobile joints – the hip and the foot. If the hip or foot is injured, mobility of the knee can become limited.
The knee is one of the largest and most used joints in the body. Your knees provide stability and allow your legs to bend, swivel, and straighten. The knee is made up of bones, cartilage, muscles, ligaments, and tendons, all working as one. What makes knee injuries complicated is that they could be caused by stress or damage to any of these parts. The knee sits in the middle of three bones: the tibia (your shinbone), the femur (your thighbone), and the patella (the kneecap). The patella is a flat and round bone that shields and protects the knee joint.
If you ever experienced any sort of injury, especially an injury to the knee, you probably appreciate how your knees power you through various sports and activities: kicking, jumping, running, and pivoting. To avoid knee injuries, it helps to understand how your knees work and what you can do to protect them. Here are some tips on how to survive knee pain:
Keep your knees and the muscles that support them strong and flexible. Warm up before activities. Try the following stretches:
- Hamstring stretch
- Knee-to-chest exercise
- Calf stretch
- Straight-leg raises
Avoid activities that stress your knees, such as deep knee bends or downhill running.
- Wear shoes with good arch supports and cushioning.
- Wear knee guards during sports or recreational activities, such as roller-skating or soccer.
- Stretch before and after physical exercise, sports, or recreational activities to warm up your muscles and tendons.
- Use the correct techniques or positions during activities so that you do not strain your muscles, ligaments and tendons.
Some of the best advice is to not overdo it, and seek proper care before pain becomes worse. You never want to continue activity on an injured knee, because the injured area and subsequent treatment can become more complex. To find out more information on how to treat a knee injury, call Colorado Center of Orthopaedic Excellence at (719) 623-1050 to request an appointment.