S. M. A. R. T. Patient Education Pages
Knee Injuries
It is no wonder that knee injuries are so common. The vulnerability of the knee joint lies in its construction and the multiple demands upon it. No other joint must provide weight-bearing strength and flexibility and mobility.
Injury to the knee can arrive suddenly through trauma or gradually from everyday wear and tear. Injury can occur to any one or more of the bones, muscles, tendons, ligaments or cartilage that make up this complex joint.
After injury occurs, physiotherapists are an important part of the healthcare team providing treatment and promoting recovery.
However, the best situation, of course, is to avoid injury. Below are some S.M.A.R.T. ideas to reduce the likelihood of knee problems.
STRETCH
Stretch before, during and after any activity. By warming up your muscles beforehand, taking a break during repetitive movements and cooling down with gentle stretching, you reduce stress on muscles and joints and promote flexibility and mobility.
As always, we encourage you to prepare your muscles for stretching with gentle circulation-boosting movement. Walking slowly for at least 5 minutes is a good way to warm up your muscles.
Prepare your muscles with slow, controlled stretches that never go to the point of pain.
MOVE
A regular, low-to-medium intensity activity contributes to better physical health and promotes an overall feeling of well being.
If you have not been active for some time, consider starting with a gentle stroll around your neighbourhood. As your fitness improves, take up a sport or activity that you enjoy and will continue.
ADD IT UP
You do not need to do all your daily activity at one time. The accumulation of minutes throughout the day is as good for your health as an hour at one time. Try to accumulate 60 minutes of activity a day.
Vary your activities to build the balanced muscle strength and flexibility that supports joints, including the knee.
REDUCE STRAIN
Use appropriate equipment for your activity and your body. Learn and use proper technique.
Remember that something as simple as new shoes or a change in ground hardness can add stress to the muscles and tendons that support the knee and increase the knee joint’s vulnerability.
Sports injuries to the knee often occur through repetitive demands on the joint, like jumping in basketball, quick turns and reaches in tennis, or the rhythmic impact of running. So vary your activities and deliberately build balanced muscle strength and flexibility to support your knee.
Listening to your body can help you avoid knee injury. For example:
- Increasing the frequency or intensity of an activity increases demands on your energy and strength. Learn to recognize signs of physical stress and act on them -- take a break.
- Changing your gait, posture or form to compensate for injury to a different body part, for example a blister on your foot or a stiff neck, can lead to additional strain of knee joints, so be aware.
- Avoid twisting your knee. When turning, move your feet first and let your body follow.
Should knee injury occur, encourage healing and reduce swelling and pain with the R.I.C.E. treatment method as soon as possible after the injury:
| R |
Rest: Rest the injured area to prevent furtherinjury and encourage healing. |
| I |
Ice:Use ice packs in the first 24 – 72 hours. Limit ice packs to 15 minutes at a time and twice per hour. |
| C |
Compression:Wrap the knee with an elastic bandage, making sure that it is not too tight or uncomfortable. |
| E |
Elevation: When reclining, liftthe knee above the level of your heart using pillows. |
TALK TO A PHYSIOTHERAPIST
We can help you if you have an injury to your knee or discomfort you are concerned about.
We will determine the source of the discomfort or injury through a complete assessment that may include posture and gait assessment. Our extensive array of therapies can help you to recuperate faster and more completely so that you can return to your regular activities sooner. Your personalized course of treatment may include:
- Cold therapy to reduce swelling
- Stretching and strengthening exercises, especially the muscles that surround the knees, hips and groin.
- Retraining of the nerve receptors in muscles, ligaments and tendons to improve balance and coordination. These receptors are sometimes damaged in knee injury so that the signals that tell your brain where your knee is positioned are interrupted.
We would be delighted to spend time discussing with you about how your injury occurred and what you might do to prevent future injuries, as well as consulting with you to design a gradual and safe return to activity.
