How To Avoid Knee Injury & Reach Your Spring Fitness Goals

Posted on Categories Knee

How do you protect one of the most vulnerable joints in your body? You might find that it’s easier than you think!

Knee InjuryThink about this. How often (if ever) do you stop and pay attention to your knees? Maybe you noticed them the last time you kneeled down in some grass because it left stains on your pants. Or maybe you remember that strange reflex test that doctors do with kids; knocking the knee with a metal instrument to see if the leg automatically kicks out.

More than likely, you probably don’t think much about your knees. None of us really do. Not unless something goes wrong with them. And the surprising reality is, there are a lot of things that could go wrong. The knee is a remarkably complex joint and the largest in our body. With so many parts, it is more vulnerable to injury.

But we’re not writing this to scare you. We just want to help you give your knees a little more consideration. We’d like to teach you how to avoid knee injury so that you don’t have to deal with further issues down the road.

Knee Injury Prevention

If you’re an active person, you might already be familiar with the first step in preventing knee injury: warm up and stretch.

Ideally, whenever we stretch any muscle, we want to make sure the muscle is warmed up. Doing moderate exercise that causes you to “break a sweat” puts the muscle in great stead to get a sufficient stretch. To help out the knees, stretch the front and back of your thighs so that any pressure on your tendons is decreased.

The second suggested focus for knee injury prevention is strengthening the muscles around the knee. Exercises that strengthen and stretch these muscles are pertinent to keeping your knees healthy:

  • Hip extensors, flexors, and adductors
  • Knee extensors and flexors
  • Lower leg muscles

As with any potential for injury, no matter the activity, it is also wise to not overdue it. There’s nothing wrong with pushing yourself to attain a fitness goal, but don’t go so hard as to ruin your joints in the process. It is better to work slow and steady than to speed into an injury that will ultimately derail your healthy intentions.

Knee Injury Treatment

If you’re reading this and you’ve already sustained a knee injury, there are some things that you can do at home before seeking knee injury treatment.

Keep this handy mnemonic in mind: RICE. Make sure you rest your knee, ice it, use gentle compression on the area, and elevate the leg.

If the pain is acute, you heard popping noises in your knee, or you cannot move your knee, then you want to seek knee injury care immediately.

Give Allied Bone and Joint a call at one of our local offices to set up an appointment.

Plymouth – (877) 659-8506

South Bend – (574) 367-2613

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Related Tags: Knee Injury | Orthopedic Surgery