Post by kingo on Feb 15, 2007 16:47:02 GMT
A knee injury can put you out of action, I found this out so I'm writing this thread to give tips, exercises and knowledge about knee which will come useful.
There are four main ligaments in the knee. Injury to each one has slightly different symptoms and treatment. It is possible to damage more than one ligament in the same incident.
The medial collateral ligament is located on the inside of the knee and is taut when the leg is straightened. It is a strong ligament but can be sprained or completely torn when the straightened leg is twisted at the same time as being knocked sidewards
.
The anterior cruciate ligament (ACL) joins the back of the inside of the thighbone to the outside front of the shinbone. The ACL is so called because it crosses the posterior cruciate ligament ( bet you didn't know that).The ACL is about half the strength of the medial collateral ligament and is the most commonly injured ligament in sport that involves running, jumping and landing, are prone to ACL tears or ruptures.
The posterior cruciate ligament (PCL) joins the inside of the end of the thighbone to the back of the shinbone. With the ACL, it forms a cross-shape. Also like the ACL, it helps to stabilize the front to back knee movements. The PCL is stronger than the ACL and therefore less prone to injury. The symptoms of a sprain may be milder than for an ACL injury, with no popping sound.
The lateral collateral ligament is on the outside of the knee. It is rarely injured on its own but may need to be surgically repaired at the same time as other ligaments. Damage to this ligament causes pain and swelling on the outside edge of the knee.
A sprained knee is one of the most common sporting injuries. It happens when the knee receives an impact or is moved beyond its normal range of movement. This can occur as a result of a fall or when landing awkwardly. Sports that combine running and stopping with quick changes of direction cause plenty of knee injuries.
Once you gain a knee injury using the R.I.C.E. method within the first 24-72 hours helps gain a full recovery.
R.I.C.E
Rest: Take it easy, try not to bend your knee.
Ice: Apply ice for 15 minutes every 2 hours. This helps control pain and bleeding.
Compression: Firmly bandage the entire ankle, foot and lower leg. This reduces swelling.
Elevation: Have your ankle and leg well supported, higher than the level of your heart. This reduces bleeding and swelling.
However this is for serious injures and dislocation you should aim to keep your knee straight
Your chances of a full recovery will also be helped if you avoid the H.A.R.M. factors in the first 48 hours.
Heat: Increases swelling and bleeding.
Alcohol: Increases swelling and bleeding.
Running or exercise: Aggravates the injury
Massage: Increases swelling and bleeding.
If your injury is painful walking on it for the first weeks of your injury, you should bend it 30 degrees then once you feel comfortable with that bend your knee for 90 degrees for the next couple of weeks, so you progress your knee bending. (this is what I was advised when I dislocated my knee in) if you go to the doctor's they should give you a brace which stops you from bending your knee more then *degrees.
Getting better
Stay positive and be responsible for your own healing, and you'll be back better than ever.
One of the most best tips I got for recovering is "Watch what you eat! Eat very well and that you aren't eating loads of junk food.Remember that your body will use what you eat to repair itself." So just because your not training don't go for a big mac, go to the corner shop and get yourself some nice fruit.
Now here are a few exercises.
Lying face down on the floor, bend one knee and hold on to the ankle and to try pull the ankle towards your bottom.Once done Relax your leg and repeat the exercise pulling the ankle a little bit further. Relax. Like in the picture
Lying on your back with one leg straight and the other leg bent. (You can vary the exercise by having your foot pointing either up wards, in wards or out wards). Exercise your straight leg by pulling the toes up, straighting the knee and lifting the leg 20cm off the bed. Hold approx 5 secs.- slowly relax.
Sit on a chair with a cushion under your knee, pull your toes up, tighten the front of your thigh muscle and straighten your knee slowly. Hold approx 5 secs. Then release slowly toward the floor. Repeat
Standing leaning with your back against a wall and your feet about 20cm from the wall. slowly slide down the wall until your hips and knees are at right angles. Return to starting position. Repeat
Kingo
There are four main ligaments in the knee. Injury to each one has slightly different symptoms and treatment. It is possible to damage more than one ligament in the same incident.
The medial collateral ligament is located on the inside of the knee and is taut when the leg is straightened. It is a strong ligament but can be sprained or completely torn when the straightened leg is twisted at the same time as being knocked sidewards
.
The anterior cruciate ligament (ACL) joins the back of the inside of the thighbone to the outside front of the shinbone. The ACL is so called because it crosses the posterior cruciate ligament ( bet you didn't know that).The ACL is about half the strength of the medial collateral ligament and is the most commonly injured ligament in sport that involves running, jumping and landing, are prone to ACL tears or ruptures.
The posterior cruciate ligament (PCL) joins the inside of the end of the thighbone to the back of the shinbone. With the ACL, it forms a cross-shape. Also like the ACL, it helps to stabilize the front to back knee movements. The PCL is stronger than the ACL and therefore less prone to injury. The symptoms of a sprain may be milder than for an ACL injury, with no popping sound.
The lateral collateral ligament is on the outside of the knee. It is rarely injured on its own but may need to be surgically repaired at the same time as other ligaments. Damage to this ligament causes pain and swelling on the outside edge of the knee.
A sprained knee is one of the most common sporting injuries. It happens when the knee receives an impact or is moved beyond its normal range of movement. This can occur as a result of a fall or when landing awkwardly. Sports that combine running and stopping with quick changes of direction cause plenty of knee injuries.
Once you gain a knee injury using the R.I.C.E. method within the first 24-72 hours helps gain a full recovery.
R.I.C.E
Rest: Take it easy, try not to bend your knee.
Ice: Apply ice for 15 minutes every 2 hours. This helps control pain and bleeding.
Compression: Firmly bandage the entire ankle, foot and lower leg. This reduces swelling.
Elevation: Have your ankle and leg well supported, higher than the level of your heart. This reduces bleeding and swelling.
However this is for serious injures and dislocation you should aim to keep your knee straight
Your chances of a full recovery will also be helped if you avoid the H.A.R.M. factors in the first 48 hours.
Heat: Increases swelling and bleeding.
Alcohol: Increases swelling and bleeding.
Running or exercise: Aggravates the injury
Massage: Increases swelling and bleeding.
If your injury is painful walking on it for the first weeks of your injury, you should bend it 30 degrees then once you feel comfortable with that bend your knee for 90 degrees for the next couple of weeks, so you progress your knee bending. (this is what I was advised when I dislocated my knee in) if you go to the doctor's they should give you a brace which stops you from bending your knee more then *degrees.
Getting better
Stay positive and be responsible for your own healing, and you'll be back better than ever.
One of the most best tips I got for recovering is "Watch what you eat! Eat very well and that you aren't eating loads of junk food.Remember that your body will use what you eat to repair itself." So just because your not training don't go for a big mac, go to the corner shop and get yourself some nice fruit.
Now here are a few exercises.
Lying face down on the floor, bend one knee and hold on to the ankle and to try pull the ankle towards your bottom.Once done Relax your leg and repeat the exercise pulling the ankle a little bit further. Relax. Like in the picture
Lying on your back with one leg straight and the other leg bent. (You can vary the exercise by having your foot pointing either up wards, in wards or out wards). Exercise your straight leg by pulling the toes up, straighting the knee and lifting the leg 20cm off the bed. Hold approx 5 secs.- slowly relax.
Sit on a chair with a cushion under your knee, pull your toes up, tighten the front of your thigh muscle and straighten your knee slowly. Hold approx 5 secs. Then release slowly toward the floor. Repeat
Standing leaning with your back against a wall and your feet about 20cm from the wall. slowly slide down the wall until your hips and knees are at right angles. Return to starting position. Repeat
Kingo