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Ways to Cause Knee Damage and Ruin Your Knees Whether you're a seasoned athlete, a weekend warrior, or totally laid- back when it comes to exercise, knowing how to protect your knees from damage can mean the difference between a fulfilling lifestyle and longterm, strained mobility. Cruising on the track in the heat of a roller derby match, 2. Rachel Piplica was not at all prepared for the realization that her knee could sideline her from competitive skating for months, possibly years. The pain was so bad I just fell and crawled away. The doctor immediately said, 'I think you tore your ACL.'. But I never saw a doctor for it. I just assumed, 'I'm in a contact sport and this is what happens,'. According to the American Academy of Orthopaedic Surgeons, these joints are responsible for sending nearly 1. Americans to the doctor every year. And it's not just athletes who suffer. Knee problems can happen to anyone. Bound by an intricate system of ligaments, tendons, cartilage, and muscle, the knee is highly prone to injury. It's a complex hinge where the femur (thigh bone), tibia (shin bone), fibula (next to tibia) and kneecap all come together. The knee's ligaments can tear, its tendons can swell up, osteoarthritis can take hold, and even everyday wear and tear can ruin a perfectly good set of knees. Here are six pitfalls you can avoid to save your knees. Continued. 1. Ignoring knee pain. An occasional ache here and there is common. Metzl's rule of thumb: When the pain limits your ability to do what you normally do, you need to have it checked out. If they persist, you need to have it checked out. For Piplica, exploratory surgery revealed a torn meniscus she had endured in the past - - unbeknownst to her - - followed by the more recent ACL tear. Being overweight. Every pound of body weight yields five pounds of force on the knee, so even 1. Being overweight also increases your chances of osteoarthritis in the knee, a common and often disabling form of arthritis that wears away the knee's cushiony cartilage. Excess pounds also cause existing arthritis to worsen more rapidly. According to the CDC, two out of three obese adults suffer from knee osteoarthritis at some time in their life. Although diet and exercise are critical for weight loss, it's a double- edged sword. So he recommends activities that go easy on the knee. For example, opt for a stationary bike over running on the treadmill, and walk on a flat surface instead of hilly turf. If you're a die- hard treadmill fan, then go for longer sessions of walking punched with brief intervals of brisk walking or running every three to five minutes, Di. Nubile says. Not following through with rehab and rest. The rest and rehabilitation period after a knee injury is critical to avoiding future pain or reinjury. Depending on the type of damage and treatment, recovery could last anywhere from a couple of weeks to several months. He tells Web. MD that many of his young athlete patients are too eager to return to regular play as soon as they stop limping. He advises patients to work with an orthopedic surgeon, a sports medicine physician, a physical therapist, an athletic trainer, or some combination of these pros, in order to ensure proper focus is placed on gradually strengthening the knees. Neglecting your ACL. One of the most commonly injured ligaments in the knee, the anterior cruciate ligament (ACL) is responsible for about 1. U. S. As Piplica learned firsthand, sports like roller derby that involve quick cuts, twists, and jumping, put the ACL at higher risk for rupturing. More traditional high- risk sports include soccer, basketball, football, and volleyball. Women in particular have a two- to eight- times higher risk for ACL tears compared to men, mainly because the way women naturally jump, land, and turn puts greater strain on the ACL. However, male and female athletes alike can be trained to . That's done through neuromuscular training, which involves supervised practice in improving agility, leg strength, and jump- landing techniques for better knee joint stability. These specialized techniques are effective in reducing risks of knee injury by almost one- half, according to a 2. He recommends that athletes of any age who play ACL risk- prone sports should seek help from an athletic trainer or other trained professional to help avoid this debilitating injury. You can't do a hard workout every day. Continued. A sudden increase in intensity or duration of exercise can cause overuse injuries from repetitive strain. Tendonitis and kneecap pain are common symptoms in the knee. Pushing too hard is also related to overtraining syndrome, a physiological and psychological condition among athletes in which they exceed their ability to perform and recover from physical exertion, often leading to injury or lowered performance. Be sure to include stretching exercises before and after working out. And follow hard training days with easy ones so your body can recover. Overlooking other muscles around the knees. Weak muscles and lack of flexibility are primary causes of knee injuries, according to the Mayo Clinic. When the muscles around the kneecap, hip, and pelvis are strong, it keeps the knee stable and balanced, providing support by absorbing some of the stress exerted on the joint. Di. Nubile stresses the importance of building the quadriceps and hamstring muscles, as well as proper strengthening of the body's core muscles, including the obliques, lower back muscles, and upper thigh. His favorite tool to help accomplish this strengthening is a Swiss medicine ball. Other exercises to try are knee extensions, hamstring curls, leg presses, and flexibility exercises. Piplica recalls realizing just how weak some of her leg muscles were. That surprised me, because I thought if anything was strong, it was my legs. I'm 2. 7 years old with a serious knee injury preventing me from moving around. So I need to look beyond just skating, skating, skating. I don't want to have knee problems when I'm 4. I'm not giving my body the kind of attention it needs right now. Medicine & Science in Sports & Exercise, March 2. Johnson, M. Journal of Athletic Training, 1. Prodromos, C. Arthroscopy, December 2. Nicholas Di. Nubile, MD, spokesman, American Academy of Orthopaedic Surgeons; clinical assistant professor, Department of Orthopaedic Surgery, Hospital of the University of Pennsylvania. Jordan Metzl, MD, sports medicine specialist, associate.
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