If you have played any sports in your days then you have been around someone or been that someone that has experienced some type of knee injury or impairment. You may know how frustrating and inhibiting a knee injury can be especially if you love your sport and may rely upon your knee's for optimal performance.
Knee injuries can be frustrating in the sense they limit your everyday movement. Having knee pain can prevent you from getting into comfortable positions while seated, standing or even lying down in bed... Dont even start with scaling stairs or general walking to and from the fridge.
Now if you are someone that is very active or plays some or a variety of sports on a daily/weekly basis having a knee injury or condition is not only going to damage performance but hurt your motivation due to inability to train, compete or play the way you usually would. But how do we go about getting back to our previous form or lifestyle without pain or inhibition...??
Even without a diagnosed injury many people may face problems with stability or even pain without damage to the joint being incurred.
Some common injuries faced within the knee joint include but are not limited to:
ACL (anterior cruciate ligament) tear
Meniscus tear
Patellar tendinitis (jumper's knee)
Osteoarthritis
Dislocated knee
Bursitis
Ligament sprains (MCL, LCL)
We will be diving deeper into each ligament in further blogs however please read on to find out how these injuries occur and little tips to prevent and/or repair the damage caused through mobility training !!
ACL (anterior cruciate ligament) tear
The ACL is a very common injury caused mainly in sports that involve differing levels of stop/start or change of direction mechanisms. Such as high acceleration/deceleration sports such as netball and football to name a couple. Symptoms that could arise when the ACL is torn in either a grade I-III level could include but is not limited to; pain, swelling, and knee instability.
Injuries faced fall into 3 categories or grades however is not rigid. If you receive a grade I tear and do not follow some process of therapy it could result in increased damage.
The rehabilitation process for any grade should involve differing phases and the length of each phase is dependent on the individuals response to the stimulus placed. An initial phase should include levels of immobility, rest and tools to decrease pain and swelling. The next phase should focus on increasing balance, stability and strength of the knee which will include the muscles that surround the knee joint (quadriceps, hamstrings and calf muscles). You should follow this up with sports specific exercises that will enhance the strength and stability of the joint in preparation for what may have caused the injury in the first place!!
2. Meniscus tear
The meniscus is the cartilage within the knee which acts as a cushion found within the joint that separates the bones within the knee. It assists with knee stabilisation similar to the other ligaments within the knee (acl, mcl, lcl and pcl).
The meniscus can be damaged in a variety of ways including but not limited to; trauma to the knee, degeneration (ageing process), overuse (repetitive stress to the knee common in athletes that may be running or jumping over time), abnormalities (some individuals may be more susceptible to meniscus tears or damage).
Through strengthening work you will be able to strengthen the meniscus which will prevent future injury. Strengthening the muscles that surround the knee such as the quadriceps, hamstrings and calves will add that extra support to the knee providing the meniscus with extra support.
3. patellar tendinitis
This is commonly known as jumpers knee! This is commonly shown with inflammation and pain in the patellar tendon. The patellar tendon connects the kneecap to the shinbone (tibia). Patellar tendinitis is a common overuse injury among athletes, particularly those who participate in sports that involve jumping or running, such as basketball, volleyball, and soccer.
Common symptoms of patellar tendinitis include pain, swelling, and stiffness in the knee, particularly around the kneecap. Pain is usually felt when the knee is extended and when the person is jumping, running or landing.
Treatment for patellar tendinitis includes a combination of rest, ice, immobilisation of the knee and physical therapy. Physical therapy can help to improve the strength, flexibility, and stability of the knee, while medication can help to reduce inflammation and pain. A physical therapist may also recommend exercises that help to stretch and strengthen the muscles that support the knee, such as quadriceps, hamstrings and calf muscles.
In severe cases, surgery may be recommended. Surgery is usually only considered if the person has chronic pain and if other treatment options have failed.
It's important to note that recovery from patellar tendinitis can take several weeks or months, and it's crucial to follow the treatment plan to avoid re-injury or chronic pain.
4. Osteoarthritis of the knee
Osteoarthritis (OA) is a degenerative joint disease that is characterised by the breakdown of the cartilage that cushions and protects the joints. This can lead to pain, stiffness, and limited range of motion. Osteoarthritis is the most common form of arthritis and is more likely to occur as people age. This is more common in women!
Risk factors for OA include ageing, obesity, previous joint injury, genetics and certain occupations or sports that put repetitive stress on the knee joint.
Symptoms of OA include joint pain, stiffness, especially in the morning, and decreased range of motion. As the disease progresses, the joint may become swollen and tender to the touch, and bone spurs may develop.
Treatment options for OA include:
Physical therapy and exercises to improve flexibility and strength
Medications, such as non-steroidal anti-inflammatory drugs (NSAIDs) to reduce pain and inflammation
Weight loss and healthy diet to reduce stress on the joints
Assistive devices such as canes or walkers to help with mobility
Surgery, such as joint replacement, may be recommended in severe cases when the joint is severely damaged and other treatments have failed to provide relief.
It's important to note that OA is a chronic condition, and there is no cure for it. Treatment options are focused on managing symptoms and slowing down the progression of the disease.
5. Dislocated knee
A dislocated knee is a severe injury that occurs when the thighbone (femur) and shinbone (tibia) are forced out of their normal alignment. This can happen as a result of a traumatic injury, such as a car accident or a fall, or from a sports-related injury. The knee joint is one of the most complex joints in the body, and it's composed of the femur, tibia, fibula, and patella bones as well as ligaments, tendons and cartilage.
Symptoms of a dislocated knee include severe pain, swelling, and deformity of the knee joint. The knee may also appear to be out of place, and the person may not be able to move the leg.
Treatment for a dislocated knee will vary depending on the extent of the injury and the individual case.
Immediate treatment typically includes:
Immobilisation of the knee joint with a splint or brace
Ice and elevation to reduce swelling
Pain medication
Arrangement for an X-ray or an MRI to evaluate the injury
After the knee has been stabilised, treatment options may include:
Physical therapy to regain strength, range of motion and stability
Surgery, if necessary, to repair any ligament tears or other injuries
Rehabilitation can take several months, and recovery time can vary depending on the extent of the injury.
It's important to consult an orthopaedic doctor or a physical therapist to determine the best course of treatment and to ensure a proper recovery. A dislocated knee is a serious injury, and it's important to follow the treatment plan to ensure that the knee heals properly and to avoid complications.
6. Bursitis of the knee
Bursitis of the knee is a condition in which the bursa, a fluid-filled sac that acts as a cushion between bones and tendons, becomes inflamed. This can cause pain and swelling in the knee joint.
Bursitis of the knee is often caused by overuse or injury, and it can also occur as a result of underlying conditions such as rheumatoid arthritis.
Treatment for bursitis of the knee typically includes rest, ice, physical therapy, and medication to reduce pain and inflammation. In some cases, a corticosteroid injection may be recommended. In severe cases, surgery may be necessary to remove the damaged bursa of is the individual may require a more functional joint that may be inhibited by the bursitis.
7. Ligament tears (LCL, MCL)
A medial collateral ligament (MCL) strain is an injury to the ligament on the inner side of the knee. The MCL helps to stabilise the knee and prevent it from bending inward. MCL strains are typically caused by a direct blow to the outer aspect of the knee, or from a twisting or valgus force on the knee.
Symptoms of an MCL strain include pain, swelling, and tenderness on the inner side of the knee. The knee may feel unstable or "wobbly" and may be difficult to fully straighten. In severe cases, there may be bruising or a feeling of looseness in the knee joint.
Treatment for an MCL strain typically includes rest, ice, physical therapy, and medication to reduce pain and inflammation. Immobilization in a brace can help to support the knee and protect the ligament during the healing process. Physical therapy will help to improve the range of motion and strength of the knee. Surgery is usually not required unless there is a complete tear or associated injury.
A tear of the lateral collateral ligament (LCL) is an injury to the ligament on the outer side of the knee. LCL tears are typically caused by a direct impact to the outer side of the knee, or by twisting or bending the knee in an unnatural way.
Symptoms of an LCL tear include pain and swelling on the outer side of the knee, difficulty bearing weight on the affected leg, and instability in the knee joint. Treatment options for an LCL tear include rest, ice, physical therapy, and in some cases surgery.
Similar to the ACL, the MCL and LCL ligaments follow a similar grading process of I-III which if the therapy is not followed may cause further damage.
These are not all injuries that the knee joint may face however should be a guide to the main areas faced by most individuals that may or may not be involved in the sporting world. Always ensure to focus on increase a joint flexibility and attach this to strength to ensure you have the best chance at preventing injuries short and long term!
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