![]() Although athletic shoes may look similar they are designed with the sport in mind. Wearing a knee brace in situations where jumping, twisting or heavy lifting is required will provide support to the ligaments, muscles and cartilage and help to prevent hyperextension of the knee joint.Ĭhoosing the proper shoe for your activity can ensure you are receiving support and flexibility where you need it. Knee guards and shin guards also provide protection from trauma, especially during sports with frequent blows to the knee such as hockey and basketball. Knee pads shield you from trauma during sports such as volleyball and in-line skating and provide protection and comfort to those with jobs that require excessive amounts of kneeling like plumbing, tiling and landscaping. By using protective gear and equipment appropriate for work or play, you will be able to minimize knee damage. Spending some time and money to properly prepare yourself for activities will help to keep you from pain and injury. Use the Proper Equipment and Protective Gear For stretching exercise suggestions, click here. Be sure to stretch slowly and do not overstretch the muscle. Include stretching exercises in your program after your strengthening routine to prevent tightness in your muscles and decrease your risk of damage. When ligaments and muscles are flexible they are less likely to be twisted, pulled or torn. Stretching is often considering an add-on when exercising, however, muscle flexibility also prevents injury. For general strengthening exercise suggestions, click here. ![]() Don't forget to warm up your muscles before beginning any strengthening exercises with 5 minutes of walking or other low-impact aerobic exercise. Ask your physician, the trainer at your gym or your coach for exercises recommended for your specific injury. Just a few minutes of leg strengthening exercises, 3 times per week will help prevent injury. By strengthening the quadriceps and hamstrings your balance and stability increases and chance of injury decreases. Knee injuries often occur because there is not sufficient muscle support around the joint. Let your body be your guide and if you experience pain take a break or decrease your level of intensity. If your pain allows you to participate in higher-impact activities, do not overdo it. For instance, consider swimming or other low-impact activities over running and volleyball. When considering how to become more active, remember choosing an activity appropriate for your knee pain is important to ensure you can participate and to prevent further damage. For more info on how to get started, click here. Making nutritional food choices and becoming more active will result in safe weight loss. If you find that your BMI is above the healthy range there are simple steps you can take to get you to that healthy range. The Mayo clinic states that if your Body Mass Index (BMI) that is, the ratio between your height and weight, is between 25 and 29.9 you are considered overweight. ![]() Less strain on your knees decreases the risk of injury and degenerative diseases. Increased blood flow can speed ACL, PCL and meniscus recovery significantly.īy maintaining a healthy weight, you are decreasing the burden on your knee joints. Optimal knee treatment includes avoiding activity, icing the inflammation, gently stretching and warming the area. Obesity and improper body alignment are responsible for many knee injuries. It sums up a multitude of knee disorders with different causes all centering around the kneecap. Runner's knee is not exactly a condition in itself. Many of our customers have had excellent results with Knee TShellz Wrap ® for bursitis in the knee. The other meniscus rests on the outer part and is referred to as the lateral meniscus.Īrthritis is one of the most common causes of knee bursitis. One meniscus sits on the inside of the knee joint and is referred to as the medial meniscus. The knee is the largest articular joint in the body.Įach knee has two tough, rubbery menisci that act as shock absorbers in the joint. They appear when the child reaches 2-6 years of age. ![]()
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