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Reduce knee pain
We bend, kneel on them, run and jump over them every day, but few of us give a second thought. The knees. This is one of the most complex and most injuries exposed joints in your body. Why? The blame for the design of the knee. Unlike the hip joint more stable, which is a ball in a deeply padded pocket, the knee joint is more exposed and vulnerable. Basically, the knee bone is completed based on a relatively flat. The thigh bone (femur) ends with two rounded knobs (condyles), who sit in a relatively flat tibia (shin bone). The patella is a small bone that is rounded in the cleft between the femur and knotted at the ends and gives strength to the joint. As curves and straighten your knee, the patella slides up and down the throat. A tendon attaches the kneecap to the anterior thigh muscles and a ligament that connects below the tibia. The patella acts as a pulley, increasing the power of the muscles attached.
The knee is flexed and extended, but has little rotation side, "said the surgeon board certified foot Michael Elliot, D. PM., Director of the residency program in podiatric medicine Holladay Park Hospital in Portland, Oregon. The upper and lower leg bones act as levers together long, increasing the power and strength. A small change in leverage is maximized several times in the knee, "said Michael. This design can cause complex problems, especially the patella, which represents about 20 percent of all knee pain, Experts say the knee. The proper functioning of the knee and the kneecap does not depend on the alignment of the bones themselves, but in the alignment of surrounding structures. Think of the ball as a puppet controlled by the chain muscles, tendons and ligaments. Until all channels to attract the right way the ball moves forward and forth gently in its title. But if the whole chain pulls too hard or not enough, the ball went off the road and can easily slide against the femur, which can cause pain and may even damage the ball.
Because women have wider hips, the bone an older woman in the leg between the knee at an angle greater his knee twisted. This makes women more vulnerable to certain types of injuries bearings, as chondromalacia, in which thin layers of cartilage underlying femur becomes rough or cracked, as the orthopedic surgeon Michael Baskin, MD, Assistant Professor of Clinical Orthopedics Department, Extension Service Health Sciences in Portland. If the big thigh muscles (quadriceps) are rigid because disuse or lack of stretching before exercise or if these muscles are overused, they can cause inflammation of the tendons of the knee (patella tendinitis), sometimes called jumpers knee. muscle imbalances, in which a muscle group is stronger than the other and tense, it can cause knee problems, too.
While knee problems can lead to personal injury to falls, traffic accidents and sports injuries or diseases such as arthritis, the vast majority of knee problems are due to a greater emphasis on knee according to Michael. When there is an acute injury, knee pain is to do too much too quickly or put the wrong type of force in the knee, " said. Often, people who start a running program to develop knee problems from the beginning. They do not realize which their knees four to five times their body weight in each step of implementation. A physical therapist Hoyven Ellen Nona, PT., Owner and Director of Ortho Sport Physical Therapy Pc. in Clackamas, Oregon, said that most of the knee problems he sees are caused by untrained muscle. People put a high demand in the knees and the muscles without proper packaging, he said. O abusers its knees by a single type of activity increasingly knees, running or climbing. Of course, you can not always avoid injury, and any serious knee injury should be evaluated and treated by a doctor. However, if his knee problems are caused by overuse, lack of use or inadequate training, can use the following strategies for maintaining healthy knees and if you point of pain, to help relieve pain and speed healing.
Stay Trim: Being in the weight of the tensions normal in all the body joints, but these books are particularly hard on the knees. Due to the structure of the knee, each time you take a step, turn once and half your body weight on the knee, "said Michael. If you run, it gets up to five times the weight on the knees. Twenty, thirty, forty pounds or more excess weight can really concentrate on his knees. For example, if you're only 20 pounds in weight and cool, put 100 pounds more force in each knee at each step. If you 're overweight, "said Baskin, which can really add to the pain in the knee. Be more weight means you will need a greater force to avoid injuries. Keep your weight within normal limits with a low-fat diet and regular exercise.
Examine your feet: It's an old saying. When the knee hurts, look at your feet. Hoyven accepted. When the feet touch the ground, everything changes, "he said. Think of the body like a Slinky. If one part of the skeleton is out of balance, get rid of the other parties. When feet are not properly the body can cause problems throughout the body, including the knees. A common cause of knee problems is overpronatlon or rolling toward inside of the foot. A certain amount of pronation is normal, but too much can cause problems in the knee. When foot pronation, turns inward and flattens out, says Michael. At the same time, return leg, which malaligns knee. This misalignment can cause the patella to track and grind abnormally, causing pain. Can shoes to correct pronation pronation support to prevent or braces that are special templates. You can buy already made, by the counter orthotics or you can get on behalf of a podiatrist. orthopedist, a chiropractor or a sports medicine specialist.
Buying shoes: The right shoe can prevent all types of knee problems, "says Kathleen Galligan. DC, who specializes in sports injuries in Lake Oswego, Oregon. Use the lowest heel. Galligan said "The body can tolerate a heel of about an inch. heels throw the body forward and the tension of the knees. If you tend to pronate, you can buy shoe that has characteristics of antipronation. You can buy sports shoes that have the highest density material inside the shoe sole and material Fill in the outer edge of the plant, "said Michael. The higher density material does not allow the shoe to give the interior and helps prevent pronation. Michael says you should also look for shoes with a rigid heel cons, part of the shoe that cups the heel. Rigid heel stabilize the heel and help prevent pronation "he said.
You can replace: Often, the knee problems are simply caused by running shoes that are used " said Luisa Silva, MD, who sees a lot of knee problems in his private practice in Salem. Oregon. Although the plant looks fine footwear. the structure of the shoe can be used, said. Then, the shoe does not give the foot the support it needs. Experts believe that shoes are good shoes to run 400-600 miles of walking shoes for 600 miles or more before of needing replacement.
Check your alignment: If you are knock-kneed or bandy-legged, you may be at increased risk of knee problems, according to Baskin. To check alignment, Stand with your ankles together. If you are in the lineup, the two bones of the ankle and the knees are touching. If your knees touch. but there is much room between the ankles, tombs pin. If you touch the ankles, but no space between the knees, bowed legs are. If you are out of alignment, Baskin said, you may need to avoid certain activities like running, that stress the knees. alternative activities such as swimming, cycling or working on a ski machine the country.
Do not rely on the keys strike: We often see people use a brace which bought at the pharmacy. A brace on the knee can make you aware cons knee and remind you to avoid overtraining, but there is not really correct or prevent problems, said Michael Martindale, LPT, physical therapist at the Center Sports Medicine Adventist Medical Center in Portland Oregon, specializing in sports injuries. Learn more praise the disadvantages do not take the place of exercise you should do to strengthen knees, "said Baskin. He says that if you use a search engine, choose a piece of neoprene or elastic straps instead of elastic bands, making it difficult to apply uniform pressure on the knee. Michael warns against becoming dependent on a knee brace. If you have a pain that is enough perseverance to buy a pair, you should consult a doctor, "he said.
Avoid knee busting elbows knees can feel healthy activities, but they are too hard on the knees. The knee bends put as much pressure on the knees, "said Michael. I tell people to take squats and knee bends with your routine exercise and avoiding knee whenever possible, especially on hard surfaces. Silva said that one of the most common causes of knee pain among their patients is weight training. People can literally put their knees to lift too much weight and put the knee through its full range of motion, he explains. There is a considerable strength in the knee in flexion complete. Silva bodybuilders recommendations. Not completely, bend the knee and keep the amount of weight you lift your knees asking for the minimum. If you are gardening or doing other activity that requires kneeling, Michael says to use foam kneelers and knees to take frequent rest periods.
Do not cross the knee pain: Many people, especially athletes, I think it is best to knee pain. However, they may do more harm than good. Pain is an indicator that something is wrong " Martindale said. If you pain, you can have biomechanical problems such as pronation, or perhaps over-training, training incorrectly, or wear shoes hurt. Michael agrees. You do not have pain in your body, if all goes well, he said. The body is sending a signal if it hurts. Stop it. High emphasis in the part that hurts. The body heals the same for others.
Surface Change: Michael, who was a national champion collegiate running, said running in place wrong can cause problems in the knee. The roads are cut or slanted toward the center, says Michael. Runners who are only one side of the road knees often excessive. We recommend running or walking on the flat part of the road. Switch sides of the road often if it is safe. Hard surfaces like concrete or asphalt may increase knees to the rhythm, too. Michael recommends running or walking on a soft surface such as a forest track. Be careful of sand too soft, however, stress may knees. Run or walk downhill can cause knee problems too. The natural tendency is to break the knees down, which can stress too. Reduce speed and, where possible, through the raids. If you already have knee problems, avoid relegation training.
Mix: Martindale said he has seen an increase in problems with the knee activities such as step. Every time you overload with too many knee or squat building, the knee is vulnerable, " said. Michael recommends cross-training or do a variety of physical activities instead of just one or two. Any repetitive routine strengthens specific muscles, explains. Cross-training helps to balance the imbalances caused by the training groups of muscles. Helps fight stress and fatigue caused by activity repetitive. He suggests combining running and walking with cycling, swimming, dancing, aerobics, weight training or any other activity you can enjoy. He says that if you choose cycling as a cross of their activities, be sure to lift the siege so that the leg is almost entirely shot in moving down to avoid fatigue of the knee.
Rice: Ok, despite all the good advice, they have too much and hurt your knee. Dar RICE Rest, Ice, Compression and elevation. Take the weight on the knee. In the last 24-48 hours, use an ice pack (20 minutes 20 minutes oft) to keep swelling. Wrap the knee (not too strong) with an elastic bandage to reduce swelling and keep the knee elevated.
Take anti-inflammatory aspirin or ibuprofen can reduce pain, inflammation and swelling, "said Silva. Do not use anti-inflammatory, however, if you have an ulcer, a bleeding condition or a sensitive stomach, says Baskin. The only thing worse than a knee injury, he said, is a knee injury and gastrointestinal bleeding ulcer. Acetaminophen can help with pain and can be more easy on the stomach, but not much good for inflammation.
Avoid heat: ice prevents the accumulation of fluid, but the heat may promote "Said Michael. For the first 48-72 hours after a knee injury, avoid hot baths or heating pads.
Massage: Although does not affect the bony structures of the knee, can increase circulation and loosen tight hamstrings or other structures around the knee, "said Martindale. If you have already developed knee pain, Michael said, see a massage therapist or physical therapist, not just a friend, a professional massage.
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