How Can I Prevent Another Knee Sprain
Exercise your legs to keep your muscles strong. Strong leg muscles help protect your knee and prevent strain. The following may also prevent a knee sprain:
- Slowly start your exercise or training program. Slowly increase the time, distance, and intensity of your exercise. Sudden increases in training may cause another knee sprain.
- Wear protective braces and equipment as directed. Braces may prevent your knee from moving the wrong way and causing another sprain. Protective equipment may support your bones and ligaments to prevent injury.
- Warm up and stretch before exercise. Warm up by walking or using an exercise bike before starting your regular exercise. Do gentle stretches after warming up. This helps to loosen your muscles and decrease stress on your knee. Cool down and stretch after you exercise.
- Wear shoes that fit correctly and support your feet. Replace your running or exercise shoes before the padding or shock absorption is worn out. Ask your healthcare provider which exercise shoes are best for you. Ask if you should wear shoe inserts. Shoe inserts can help support your heels and arches or keep your foot lined up correctly in your shoes. Exercise on flat surfaces.
What Is A Knee Strain Or Sprain
A knee strain occurs when a muscle or tendon is torn or stretched. The tendons are fibrous cords that connect muscles to bones.
A knee sprain occurs when the ligaments in the knee joint stretch or tear. Ligaments connect the bones of your lower leg to the bones in your thigh together in your knee joints.
What Are The Symptoms Of A Knee Sprain
If you sprain your knee youll immediately feel a sharp pain. Sometime a knee sprain will have a popping sound that youll be able to hear or feel. Depending on the severity of the sprain, the pain can be so significant that youll struggle to walk or place weight on the affected leg. After the initial sprain, symptoms include:
- Stiffness or decreased movement
- Giving out of buckling when trying to walk or place weight on the leg
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Should I See A Doctor For A Knee Sprain
If you suspect you have sprained your knee, try and restrict movement and physical activity. Its recommended that you ice your knee in 15-20 intervals to combat swelling. Within a day or so of your injury, youll have a good idea how severe your sprain is based on the pain and discomfort you feel trying to move. ;If the pain is still intense and youre struggling to move around, youll want to see a healthcare provider to determine the severity of the injury, and to make sure you didnt tear one of your knee ligaments. Your healthcare provider can discover the precise nature of your knee injury with an X-ray, CT scan or MRI.
If the pain is subsiding and you believe the sprain to be mild, here are a few home treatments you can deploy to accelerate your recovery time and manage the pain.
- Take Ibuprofen or aspirin to manage the pain and swelling. Always follow the dosage direction on the bottle. Taking too many can have nasty side effects that will leave you with more problems than the knee sprain you started out with.
- Compress your knee.
- Elevate the injured knee to allow for blood flow.
- Continue to ice every few hours to restrict swelling.
Your Knee Keeps Buckling
When you got hurt, did it feel like your knee gave way underneath you? Were not talking about a temporary sensation of weakness or some wobbliness, but more like your shin and thigh bone werent connecting or staying in place. A buckling knee could signal an ACL tear or a cruciate ligament injury.
It could start with a small pop or crack, or you could feel it after a strenuous exercise session or a soccer game.
Either way, your knee feels unstable or weak. Your knee may give out momentarily, which is scary because you might not trust yourself to walk safely when this happens. According to Dr. Howard Luks, an orthopedic surgeon, this could indicate a tear in the patella or the quadriceps tendon.
These tendons are on the front of your knees and offer a lot of support to keep you upright. If theyre not in top form, youre bound to feel weak in the knees , and you might not be able to walk at all. If this is the case, you could need surgery.
On the other hand, the weakness could be temporary, caused by wear and tear, improper footwear, or a strain. If youre a weekend warrior or youre over the age of 30 , you might experience this symptom on a regular basis.
However, if the weakness is recurring and happens every time you exercise, its possible you have a time bomb thats waiting to happen. When in doubt, seek advice from a physician.
If your knee buckles under you when you are walking, then it usually indicates instability, she says.
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How Did You Hurt Your Knee
Traumatic injuriesare noticeable right away and worsen dramatically the next day as pain and inflammation set in. traumatic injuries typically occur playing sports, during slips, falls, and other work-related accidents. The trauma is caused by the injury exceeding the tolerance of knee structures leading to breaks, ruptures or tears.
Knee ligaments, bones, and menisci are the most commonly damaged structures in the knee joint. Injuries to bone and connective tissue result in long term pain and will impede normal knee function for some time after the initial injury. Less serious traumatic injuries may result in only painful, superficial contusions which heal relatively quickly. If you believe you have incurred serious knee trauma you should visit a doctor as soon as possible. If bone or connective tissue within your joint is damaged a surgical assessment could be required.
Overuse injuriestypically cause knee pain that comes and goes and varies in intensity. Sometimes our favorite activities subject our knees to stressful movement patterns repetitively. Think jumping, squatting, kneeling, running, lunging type movements. Moving in this way over and over again can irritate knee structures such as bursae, tendons, and articular cartilage.
Degenerative Joint Disease is the number one cause of long term disability relating to knee pain. Pain often comes on slowly and over time those affected by arthritis will experience constant pain while performing weight-bearing activities.
Mistakes Runners Make That Can Cause Knee Injuries
For runners, avoiding knee injury is an important consideration while training.
The most common reason for knee injuries in runners is increasing the distance too quickly, warns Brian Schulz, M.D., orthopedic surgeon and sports medicine specialist at Cedars-Sinai Kerlan-Jobe Institute in Los Angeles. Generally, it is recommended to increase distance 10 percent or less per week.
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How To Identify The Culprit And Which Drugs Injections And Habits Will Bring You The Most Relief
by Alison Gwinn, AARP, September 20, 2019| 0
En español | Oh, my aching knees! If that’s your daily refrain, whether you’re walking the dog, climbing stairs or just sleeping, you’re not alone.
For many, the culprit behind that nagging soreness is osteoarthritis, which affects an estimated 31 million Americans quite often, in this particular joint according to the Arthritis Association.
But there are other common causes of knee pain, stemming from the fact that knees are our largest, most complex joints. Knee joints allow you to stand up straight, walk stairs and get up and down from sitting, says Daniel Saris, an orthopedic surgeon at the Mayo Clinic and professor of orthopedic surgery at the Mayo Medical School. But they are also the most difficult joint because they’re not stable. Hip joints and ankles are both pretty stable by themselves, but the knee is just three bones trying to be good friends, and they need muscles and ligaments for stability.”
Knee pain is not to be taken lightly. A Japanese study, published last year in the Journal of the American Geriatrics Society, found a link between the onset of knee pain in people 65 or older and depression. And a recent study from the University of North Carolina School of Medicine Thurston Arthritis Research Center and Harvard’s Brigham and Women’s Hospital found that knee pain in men and women over age 45 correlated with higher rates of death.
Sprains Strains And Injuries
Sprains and strains happen when tissues in the knee become stretched by unusual or increased activity, or an awkward twist or trip.
PRICE, described above, should lead to a reduction in pain and improved movement within days, and a gradual improvement over the weeks to follow.
A sprain often resolves itself, but some problems can require more treatment. For example, an injury to the pad of tissue in the knee joint known as the meniscus may require surgery.
Prevention Tips For Knee Injuries
- Warm up joints and muscles by gently going through the motions of your sport or activity and stretching muscles.
- Wear appropriate footwear.
- Avoid sudden jarring motions.
- Try to turn on the balls of your feet when youre changing direction, rather than twisting through your knees.
- Cool down after exercise by performing light, easy and sustained stretches
- Build up an exercise program slowly over time.
Rest Ice Heat Compression And Elevation
Doctors recommend a combination of rest, ice, compression, and elevationcalled the RICE regimenfor one or two weeks after diagnosis. The time frame for RICE treatment varies depending on the severity of the knee injury and is determined by your doctor.
Resting the affected ligaments, tendons, muscles, and cartilage gives the knee time to heal. Your doctor may provide a cane or crutches to help you keep weight off the affected knee for about a week. After the swelling starts to subside, most people can walk while wearing a knee brace.
During the first 3 days after the injury, your doctor may recommend applying ice to your knee 3 times a day for 15 minutes at a time to reduce swelling. After this, applying a heating pad or another heat source, such as a heat wrap, can increase blood flow to the injured area and speed healing. Elevating the knee 3 times a day for 15 minutes at a time may also help reduce swelling.
Until the inflammation fully subsides, doctors recommend avoiding the activity that caused the injury, as well as other activities that put stress on the knee. Returning to work or sports too soon greatly increases the risk that a knee injury may heal slowly or worsen or that another injury may occur.
Your doctor determines when your knee has healed based on relief of your symptoms.
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What Specialists Treat Knee Injuries
A knee injury may first be examined and treated by a primary care provider , such as a family practitioner, an internist, or a child’s pediatrician. If you go to the emergency room for your knee injury, you will be seen by an emergency medicine specialist.
If the knee injury is severe, you may be referred to an orthopedist or an orthopedic surgeon. If your knee injury is related to sports, you may see a sports medicine specialist.
Other medical professionals who may be involved in treating your injured knee include physical therapists, occupational therapists, or other rehabilitation specialists.
You Cant Put Weight On It
If its immensely painful to stand or put any weight on your injured knee, theres definitely something serious going on.
Inability to bear weight after a knee injury could be caused by a fracture, bone contusion, cartilage injury or ligament tear, explains Dr. Brown. Initial treatment includes using crutches or a steerable scooter to take pressure off the injured limb and minimize additional damage to the knee.
If this sounds like you, listen to what your body is trying to tell you. Dr. Brown warns that the old adage of no pain, no gain doesnt apply in this situation.
He advises seeking orthopedic evaluation as soon as possibleeven that same day if you can.
After a minor injury like a twist or fall, you might not be able to put weight on your leg immediately. Thats not necessarily a cause for alarm, but if you dont feel like youve recovered within a few minutes, this could indicate something more serious.
Its similar to when you injure a wrist or ankle. If you fall on your wrist or twist your ankle, you may experience searing pain for a moment or two. When the injury isnt severe, youre able to shake it off and resume your life after a few minutes at the most. However, if youve experienced a sprain, the pain doesnt subside. Instead, it gets worse.
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What Increases My Risk For A Knee Sprain
Theres no way to completely avoid the possibility of spraining your knee. Sometimes a knee sprain will be unavoidable based on the sharp movement or blow to your knee. Some people are more prone than others, depending on their physical shape, and their flexibility. If a person sprains their knee once, they have an increased risk of doing it again.There are some precautions people can take to lower the risk of a knee sprain, including:
- Wearing sturdy shoes and a knee brace during exercise.
- Warming up and stretching thoroughly before exercising.
- Warming down after an exercise.
- Avoid a sudden increase in exercise. Try gradually ramping up your exercise to avoid placing too much pressure on your knee. I.E: walk, then jog, then sprint.
Protection Rest Ice Compression And Elevation
Rest, ice, compression, and elevation may help treat mild knee pain that results from a soft tissue injury, such as a sprain.
Protection refers to protecting the knee from further injury, for example, by taking a break from the activity that caused it.
Rest can reduce the risk of further injury and give tissues time to heal. However, stopping all movement is not advisable, as this can lead to stiffness and, in time, muscle weakness.
Ice can help reduce swelling and inflammation. It should be wrapped in a cloth and applied for 20 minutes several times on the first day of injury. Never put ice directly the skin, as this can lead to further damage.
Compression with a knee support, for example, can increase comfort levels. The support or bandage should be firm but not tight.
Elevation, or keeping the leg raised, will encourage circulation and reduce swelling. Ideally, the knee should be above the level of the heart.
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What Causes Knee Pain And What To Do About It
Knee pain may be the result of an injury, such as a ruptured ligament or torn cartilage. Medical conditions including arthritis, gout and infections also can cause knee pain. Many types of minor knee pain respond well to self-care measures. Physical therapy and knee braces also can help relieve pain.
Be Gentler When You Exercise
Running on roads can jar your knees, while a jog through a wooded trail carries the risk of falls and twists to knees and ankles. A better way to run is on a treadmill or track, or alternate jogging with walking, Dr. White suggests. Biking doesnt put as much strain on your knees, but it can cause pain if you ratchet up the resistance too high on a stationary bike or the saddle is pushed back too far or is too low. If you bike a lot outdoors, you might want to spring for a professional bike fitting, which can help you with seat and handlebar height and pedal strokes. Whatever exercise you do, just remember to warm up.; You lose muscle strength as you get olderespecially if you sit at a desk most daysand that just increases your chances of injury when you head out to exercise.
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What To Do If Your Knee Hurts When Bending
More than a quarter of adults suffer from regular bouts of knee pain. Its really no surprise as;our knees handle a tremendous amount stress day-to-day.1-2 Scientists have found that for every pound of bodyweight, our knees are subjected to up to seven pounds of pressure when they are bent or in weight-bearing.3 If youre here, it is because youve noticed that your knee hurts when bending it, is painful walking down stairs and feels uncomfortable while squatting. The fix for this really depends on the diagnosis. Below are some common causes of knee pain. ;
How To Fix Sore Knees From Exercise
While avoiding knee exercises can certainly be tempting it does not help with knee pain and will only aggravate the condition. There are certain exercises that can help with knee pain and prevent it in the future. If the cause behind your knee pain is an injury or a recent surgery you had, simple strengthening and stretching exercises can help. We know that exercising while you are injured or just had a surgery sounds counterintuitive but its much better than keeping the knee still. These are simple exercises that you can do on your own and alleviate the pain and fix sore knees.;
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Which Exercise Should We Avoid For Knee Pain
Although some knee exercises are great for strengthening your knees and reducing stiffness there are some exercises that are a definite no no if you have a knee injury or have had a surgery. High impact exercises such as running, jumping, squats, and lunges can further aggravate the problem and put a lot of stress on your knees.