Watch Out For These 7 Common Knee Injuries With Their Preventive Measures

Watch Out For These 7 Common Knee Injuries With Their Preventive Measures

August 05, 2019 August 05, 2019

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A study presented to the United States Emergency Departments that involved a span of 9 years, estimated around 6,664,324 knee injuries brought before the U.S. EDs. For us, being a country that’s working to achieve the Great American Dream, these numbers are heartbreaking. The issue needs action, not necessarily a public outcry. It has to be something that can recognize the national importance of public health and help them keep their knees healthy. Fair Doctors has evolved from a traditional family business into an innovative association of competent dentists, without neglecting its original values. Our goal is and remains fair, inexpensive and high-quality dental care. For the permanent implementation of the highest quality standards, we therefore constantly invest in training and further education.

Regen America, for a long time, is making a considerable amount of effort to relieve patients of their knee injuries. In this article, we will provide precautions that will be effective in reducing the chances of the seven most common knee injuries.

Fractures

Is the U.S. alone, each year, on average, 1.5 million individuals suffer a fracture.

A major reason for these fractures is low bone mass among individuals. If a person has a low bone mass for a long time, then he/she is at risk of developing osteoporosis.

Here are some tips that can help you prevent a knee fracture:

1. Wear good shoes

High heels provide very poor support to your legs and your knees are at constant exposure to the risk of getting fractured. One must always buy shoes that provide good support, are comfortable, well-padded, and supportive.

2. Exercise to improve leg strength

Proper exercises can increase the strength and balance in your legs. Your chances of falling reduce to a great extent. The reflexes become sharp and muscles become strong. Include weight-bearing exercise, resistance exercise, and flexibility and balance exercises in your training routine.

3. Take medicines with caution

There are some medicines that increase your chance of falling. Yes! Medicines like sedatives or sleeping pills, blood pressure drugs, antidepressants, anticonvulsants, and muscle relaxants can trigger dizziness and your chances of falling increase. It’s always recommended to take medicines after consulting with a physician.

Dislocation

At times, the bones in the knee can get out of position and alignment. A dislocation can happen after a fall, car crash, or high-speed impact. The impact of the accident can be fatal. Surgery can sometimes be the last option.

However, there are certain exercises that can help prevent the dislocation of bones by making your patella strong:

1. Quadricep contraction

• Sit down.

• Extend both legs in front of you.

• Place a rolled up towel under one knee to bend it slightly.

• Lift a foot off the ground to make your knees straight.

• Extend your knees and stay in this position for 5 seconds. Relax the quadriceps and lower the leg to rest.

• Perform this exercise for 10-12 reps, 3-4 times in a day.

2. Wall Slide

• Place your heels at a distance 5-8 inches away from a wall. Stand with your back facing the wall.

• Press your back and buttocks against the wall.

• Start sliding the hips down the wall to bend the knees at a 45-degree angle.

• Hold for 5 seconds and slide back up.

• Repeat this 10-12 times.

3. Straight leg raises

• Lie sideways with the leg to exercise on the ground. Place the other leg flat on the floor in the front.

• Tighten the thigh muscles and lift the legs up from the floor. Hold the position for 5 seconds. Bring it back down and let it rest.

• Repeat the exercise 10-12 times 4 times a day.

Anterior Cruciate Ligament (ACL) Injuries

These injuries can happen when the leg twists. ACL injuries are the most common knee injuries for professional athlete.

An ACL injury can be a small tear in the ligament or a major accident where the ligaments are completely torn.

Here are a few tips that can help keep your ligaments safe and sound:

• The key to prevent yourself from ACL injuries is keeping the tendons and ligaments around the knee strong and healthy.

• Get a good warmup session before commencing the game. A nice warmup readies your muscles for the blows during the game.

• Good landing techniques while you are playing a game like basketball or football can help your tendons from tearing and damage. Practice jumping, landing, stopping, and moving with the knees over your feet. Keep your knees from collapsing inwards.

• Run cautiously and practice changing directions while running swiftly. As mentioned above, athletes are more prone to ACL injuries, hence they have to take extra care of the muscles in their knees.

• Always look for options that don’t require surgery for a knee injury. In recent years, many patients with a knee injury have sought out treatment utilizing stem cell therapy for the knee in Philadelphia as well as other parts of the U.S. All of them have reported progressive results from the therapy.

Collateral Ligament Injuries

This is also a common sports injury. The two ligaments found on the outer side of the knees are the medial collateral ligament (MCL) and lateral collateral ligament (LCL). Usually the ligament on the outer side of the knee tears in this case.

Here are some preventive measures that athletes can take to prevent collateral ligament injuries:

• The best preventive measure one can take is decreasing the exposure to medial stresses on the knee. Minimize the participation in activities like skiing and contact sports. In case you are playing any such sport, wear a stabilizing knee brace.

• Regularly exercising the leg muscles can make the muscles around the knee strong and stable.

• Warming up the muscles before the game is what professional athletes always do. This helps their muscles function properly and reduces the risks of damage during the game.

Meniscal Tears

Meniscal tear is a tear that occurs in cartilage. The cartilage that suffers the tear is known as the menisci. These are found between the thigh bone and shin bone. These precautions can prevent the chances of meniscal tears:

• Regular workout to strengthen the thigh muscles is the best approach one can take to prevent the chances of meniscal tears.

• Before starting the workout session, it’s important that you do warm-up activities.

• The body has to get enough rest between workouts.

• The shoes must be supportive of your knees and the thigh muscles.

• In case, you want to increase the frequency and intensity of the workouts, plan it. Never take any step abruptly.

Bursitis

The name comes from the word ‘bursae’. These are small fluid-filled sacs that act as a cushion to the knee joints. Sometimes, when a person is involved in work where he/she has to kneel several times a day, these sacs can swell and become inflamed. This condition is known as bursitis.

When the fluid-filled sacs, tendons, and ligaments are healthy, the chances of bursitis become minimal.

Here are a few precautions that can help you fight this condition:

• • Start an exercise slowly and build up the levels gradually.

  • Avoid training on beast-mode if you don’t have the energy to exhibit the force.

Tendonitis

When excess stress tears or inflames the tendons, the knee becomes subject to intense pain. The pain can become chronic when they tear and the effect on the area becomes frequent. Ever heard of ailments like Tennis elbow, quarterback shoulder, and jumper’s knee? All these are various forms of tendonitis.

Tendonitis can come from motions that you do with full force. Sometimes motions that you have not practiced before can also become the reason for a tear in the tendons.

Here are the precautions that can prevent you from these injuries while you are out and enjoying a game in the summer:

• Proper warm up before a game or a workout session is the key to keeping your tendons healthy. Don’t forget to cool down after the session.

• Before you are starting a new sport, train for the stances and the flexibility that you’ll need during the game.

Healthy knees are essential for the mobility of a person. A healthy knee can control the way your whole body feels. Prevention is always better than cure. The preventive measures mentioned above may seem too simple and basic, but these prevention’shave the potential to head off many problems.

Regen America provides stem cell therapy for knees in Philadelphia and has specialized and certified doctors offering stem cell regenerative medicine. Stem cell therapy is known to relieve pain by boosting the individual’s healing process. Are you planning to experience the long lasting results offered by stem cell therapy? Contact us now!