Knee Pain-Risk Factors
Many knee injuries are due to overuse,
problems with alignment, sports or physical activities, and failure to
warm up and stretch before exercise. But they can also result from
trauma, such as a car accident, a fall or a direct blow to the knee.
Weighing more than the acceptable
ideal weight is one of the leading risk factors causing knee pain.
Excess weight increases stress on the knee joints, even during ordinary
activities such as walking or going up and down stairs. It also puts you
at increased risk of osteoarthritis by accelerating the breakdown of
joint cartilage.
Other risk factors that make you more
susceptible to knee pain include;
Abuse: Any repetitive activity, from cycling a few miles every morning to
gardening all weekend, can fatigue the muscles around the joints and
lead to excessive loading stress. This causes an inflammatory response
that damages tissue. If you do not allow the body time to recover, the
cycle of inflammation and micro-damage continues, putting you at
increased risk of injury. It is not repeated motion itself that is to
blame, but rather the lack of adequate recovery time. That is why
current strength training guidelines advice against working the same
muscle group on consecutive days.
Lack of muscle flexibility or
strength: According to
experts, lack of strength and flexibility are among the leading causes
of knee injuries. Tight or weak muscles offer less support to the knee
because they do not absorb enough of the stress exerted on the knee
joints.
Mechanical problems: Certain structural abnormal such as having one leg shorter than the
other, misaligned knees and even flat feet can make you more prone to
knee problems.
High-risk sports and activities: Some sports and activities put greater stress on the knees than others.
Alpine skiing with its sharp twists and turns and potential for falls,
basketballs jumps and pivots, and the repeated pounding the knees take
when you run or jog all increase the risk of injury.
Previous injury: Having a previous knee injury makes it more likely that you’ll injure
the knee again.
Age: Certain types of knee problems are more common in young people-Osgood-Schlatter
disease and patellar tendonitis, for example. Others, such as
osteoarthritis, gout and pseudo-gout, tend to affect older adults.
Some types of knee pain require more
immediate medical care. Consult an Ortho-physician if you:
Can not bear weight on the knee
Have knee swelling
See an obvious deformity in the leg
or knee
Have worrisome pain
Have a fever, in addition to
redness, pain and swelling in the knee, which may indicate an infection
Prevention
Although it is not always possible to
prevent knee injury, the following suggestions may help forestall
injuries and joint deterioration:
Keep extra pounds
off: Maintaining a healthy weight is one of the best things you can do for
the knees. Every extra Kilo puts additional strain on the joints,
increasing the risk ligament and tendon injuries and even
osteoarthritis.
Get strong, stay
limber: Because weak muscles are a leading cause of knee injuries. You will
benefit from building up the quadriceps and hamstrings, which support
the knees. Try knee extensions, hamstring curls and leg presses to
strengthen these muscles. Balance and stability training helps the
muscles around the knees work together more effectively. Since tight
muscles also can lead to injury, stretching is important. Try to
include flexibility exercises in the workouts.
Be smart about
exercise: if you have osteoarthritis, chronic knee pain or
recurring injuries, you may need to change the way you exercise. That
does not mean you have to stop being active, rather it does mean being
smart about when and how you work out. If the knees ache after jogging
or playing or other sports that give the joints a real pounding,
consider consultation of a specialist of orthopedics.
Make sure the shoes
fit well: if the shoe fits, you will be a lot safer Choose footwear that is
appropriate for the sport. Running shoes are not designed for pivots
and turns, for instance, but tennis and racquetball shoes are.
Baby the knees: Wearing proper gear for knee-sensitive activities can help prevent
injuries. Use kneepads when playing volleyball and buckle the seat
belt every time you drive.